Bosu ball exercises you can do at home!

NORTHAMPTON, Mass. (Mass Appeal) - Mark Quiterio is a personal trainer at Fitness Together in Northampton showed us how handy a Bosu ball can be.

Squat:
Stand with your feet a comfortable distance apart from each other. You can keep your arms out in front of you for balance. Proceed to sit back, almost like sitting in a chair then lower yourself down until your upper thighs are parallel to the floor then stand back up to starting position. Be careful not to round your back.

These can be done on the blue or black side.

Pushups:
Start with your thighs on the bosu and hands on the floor in front of you. Hands should be a comfortable distance apart from each other. Once you are in the starting position you can lower your chest to the floor and push yourself back up. Make sure to keep your body lined up properly. It is important to not drop your hips or lower your head to an unnatural position.

The closer the bosu is toward your waist the easier the exercise and the further the bosu is down your legs the harder.

Biceps curl into overhead press:
This exercise and be done standing on the blue or black side. It can also be done kneeling on the blue side.

Stand or kneel on the bosu with a pair of dumbbells. Start with your arms fully extended by your sides. You will then bend at the elbows to curl the weight to the shoulders; from this position you extend your arms over your head.

Bosu Lunges:
Standing on the blue side of the bosu you will take a large stride onto the floor. You will then drop your back knee toward the floor, but not touching the floor. From this position you will push off the floor to get into the starting position. The “push off” can be in one step or multiple steps depending on the difficulty of the exercise.

Standing with eyes closed:
This exercise is much harder than it sounds. Simply stand on the blue side of the bosu and close your eyes. Try to work yourself up to a minute.

It is very important to master these exercises on a stable surface before using an unstable surface like the bosu.