Activities Sports & Athletics Bosu Ball Exercises for the Bodybuilder Share PINTEREST Email Print Bodybuilding. Chung Sung-Jun / Staff / Getty Images Sports & Athletics Bodybuilding Training & Routines Basics Health & Safety Baseball Basketball Bicycling Billiards Bowling Boxing Car Racing Cheerleading Cricket Extreme Sports Football Golf Gymnastics Ice Hockey Martial Arts Professional Wrestling Skateboarding Skating Paintball Soccer Swimming & Diving Table Tennis Tennis Track & Field Volleyball Other Activities Learn More By Richard Choueiri Richard Choueiri is a bodybuilding expert. He is a certified trainer and mixed martial arts coach who wrote "The Human Statue Workout." our editorial process Richard Choueiri Updated November 27, 2017 The Bosu Ball is a unique piece of exercise apparatus that allows you to execute a wide variety of exercises for your entire body while placing an increased emphasis on your core muscles. These muscles include the rectus abdominis (think abs), as well as the erector spinae (deep back muscles involved in spinal movements). Bosu Balls have an oval side and a flat side. Both sides can be used as platforms to execute different exercises. As a bodybuilder, you need not try to replace your bread-and-butter workout, which should consist of primarily free weight exercises, along with some machine and cable movements. The exercises that are explained below should serve as supplementary exercises to help engage your core, while also working the primary muscles that each exercise targets. The key word here is supplement. You want to supplement your routine with new exercises. Not only will this keep your workouts fresh, but will allow you to develop better mind-muscle control as a result of the variation in stability between these exercises. Doing the same exercises over and over in an exclusive manner is too limiting. It is crucial that bodybuilders continually aim to improve their mind-muscle connection, especially if competition is involved. Having ultimate control of your muscles will translate into owning the stage every time you step in front of an audience. The best way to achieve this is via practicing your posing on a consistent basis, as well as practicing new movements and new exercises that force your central nervous system to learn the new motor patterns. Bosu Ball Pushup The Bosu Ball pushup is an exercise that works the pectoralis major of the chest. The exercise also works the triceps of the upper arms, the front deltoids of the shoulders and the core muscles. To perform the exercise, first place the oval side of the Bosu Ball on the ground. Place your hands on the flat side of the ball with your arms extended and place your feet behind you with your legs extended. Lower your torso down towards the bosu ball by bending your elbows. Then raise your torso back up to the start by extending your elbows. Bosu Ball Knee Pull-In Bosu Ball knee pull-ins are a movement for the quadriceps of the front thighs along with the core muscles. To execute the movement, begin by placing the oval side of the Bosu Ball on the ground. Place your hands on the flat side of the ball with your feet behind you and your legs extended. Lift your right foot off the ground a bit and bring your right knee towards the ball by bending your right knee. Bring your right foot back to the beginning position by extending your right knee. Repeat the movement with your left leg. Bosu Ball Squat The Bosu Ball squat is an exercise that works the quadriceps of the front thighs. The exercise also works the hamstrings of the back thighs, the glutes and the core muscles. To perform the exercise, first place the oval side of the Bosu Ball on the ground and stand on the flat side of the ball with your body upright. Position your feet at a distance that is slightly wider than shoulder-width apart. Lower your hips by bending your knees until your thighs are about parallel to the ground. Raise your hips back up to the start by extending your knees. Bosu Ball Crunch Bosu Ball crunches are a movement for the rectus abdominis of the core. To execute the movement, first place the flat side of the Bosu Ball on the ground. Lay your back on the oval side of the ball and place your feet in front of you with your knees bent. Cross your arms in front of your chest or keep them by your sides. Bring your torso forward towards your knees by raising your upper back off the ball and contracting your abs. Bring your torso back down to the beginning position.