The Bosu ball offers a core and overall body strengthening workout in one simple package, including a powerful squat crunch (or Plyo Squat). Squat crunches involve working the hips, upper thigh, inner thigh, abs and butt. All exercises should be completed with proper fitness shoes on to avoid injury and ensure proper positioning. This applies even when you work out in the comfort of your own home.
Things You Need
- Bosu ball
- Yoga mat (optional)
Step 1: Set up Your Bosu Ball
Find a location where you have plenty of room to comfortably be in a sit and crunch, then jump position. Lay the yoga mat down and place the Bosu ball on top of it. The yoga mat is optional, as it can help the ball stay in place depending on the flooring you have. If you find it to be in the way, toss it aside.
Step 2: Find Your Position
The Bosu squat crunch is a pretty dynamic move that requires two movements in one. You will start by standing in front of the ball and sitting back into a crunch, so make sure you are centered well where you will sit on the front of the ball.
Step 3: Squat to Crunch Position
From a standing position, sit down onto the front center of the ball using a squat position, with your arms behind your head to prepare for a crunch.
Step 4: Bend Back & Crunch
Once you're on the ball, bend back over the ball and forward to complete a crunch.
Once up from your crunch, jump up bringing your feet off the ground and into your starting position. This completes one squat crunch. It may take a few tries to get the entire rep down just right.
Step 5: Complete Your Set
As with most strength training moves, it's recommended you complete 10-12 reps, but if you're just starting out, just do as many as you can until your muscles are fatigued. Complete three sets of 10-12 reps for a complete workout. To make it harder, add the jump at the top of the crunch before starting the next rep. You can also beef up the move by doing two crunches between the squats. To make the move a bit easier, skip the jump.
The Bosu ball offers a wide variety of exercises you can do at the gym or in the comfort of your own home. The squat crunch (or Plyo Squat) is a great move that works multiple muscle groups at once. Work the Bosu ball into your regular strength training routine to change it up and offer your body a different challenge from your normal exercises. Also consider joining a Bosu ball class for a fun group environment with a whole variety of ball moves in one intense hour.