The bosu ball is designed to hep you with basic balance training, core workouts, cardio or full-body workouts and also memory, cognitive activity as the neurons are conditioned to focus and grasp basic balance level. The Both Sides Up ball is a great equipment that comes with resistance bands used to also exercise the hands. Further more, it comes with the pump for feeling in air during exercise. Exercises done are; standing, sitting, or lying on the BOSU ball, which challenges their stability and engages multiple muscle groups simultaneously.