A Bosu ball is a great addition to any gym workout. This can help you improve your balance. In addition, this training device is good for training the muscles and nerves, as well as for unstable conditions that you experience in everyday life. Not only can you improve your coordination, but you can also support a number of other types of training. You can use the Bosu Ball with the flat base on the ground with the dome facing up or as a balancing board. So this is a more practical and useful version of the traditional exercise ball invented by David Weck.
Training intensity with Bosu Ball
By using the Bosu Ball when lifting dumbbells, you force your muscles to stabilize and guide the weights through the full movement. This takes your usual workout routine to a more difficult level. The Bosu Balance Trainer can also provide additional challenge and intensityother common exercisessuch as push-ups, lunges and squats. Training is performed on the rubber ball and on the rear flat side with the upper soft part of the ball on which it is balanced. Maintaining balance and performing the exercises is equally difficult regardless of the position of the ball. The Bosu Ball can also be used for abdominal crunches, jumps, aerobics and many others.
diversity
Fitness experts agree that adding variety to your workout is a great way to incorporate different benefits. You will also have extra entertainment and greater motivation for your workout. Getting your body to adapt to changes in your routine will help you stay balanced. This allows you to overcome difficult tasks that you encounter in other fitness situations. So a Bosu ball is the perfect way to switch up your usual stretching and strength exercises.
flexibility
The rounded top of the Bosu ball offers excellent support for the back andStomach while exercising to lose weight. Simply pull yourself over the soft dome and relax your muscles, allowing them to stretch in a unique, beneficial way. This is difficult to recreate with traditional routes. With the flat side facing up, you can also use this exercise tool as a “slant board” for calf stretches and more. It's important to maintain a balanced fitness program, and a Bosu Ball is a cost-effective and space-saving option to add variety to any gym.
The beauty of it is that it allows you to do all kinds of exercises - from leg exercises where you balance on them, to core exercises, to upper body and cardio. In any of these scenarios, it simply adds an additional element of instability, which requires that you use more of the small muscles in your core that help you control your body and stay balanced. Ultimately, you'll get a more intense core workout, regardless of which muscles the exercise technically targets. You'll also improve your balance by using a tool that demands stability.
It can also help improve proprioception. This means knowing where your body is in space. Better body awareness will help you better control your movements, your position, and ultimately both your posture and your ability to perform exercises with proper form. With the following exercises you will improve your posture and body control and strengthen your back and abdominal muscles.
6 exercises you can try
As with any new exercise or piece of equipment, it's best to start with the basics and move on to more complex moves after you've improved your stability a bit. Before you do anything else, just stand on the blue side of the hemisphere to get a feel for it. Yes, you will feel wobbly, but over time you will be able to stand on it more steadily. Try some of the exercises we have put together for you below.
Plank exercises
- First place the blue side on the floor.
- Bend over and then grab the sides of the black platform.
- Extend your legs behind you and place your toes on the floor. Your body should form a straight line from your shoulders to your heels.
- Squeeze your entire core, glutes, and quads and tuck your butt slightly under to keep your lower back straight. Make sure you don't drop your hips or hike your butt up toward the ceiling.
- Position your head so that your neck is in a neutral position and your gaze is directed toward your hands.
- Hold this position for 30 seconds.
Mountaineer exercise with Bosu ball
- Repeat steps 1 to 5 from the previous exercise.
- Once you're in a high plank, slowly pull your right knee toward your chest.
- Extend your right leg back to the starting position and immediately pull your left knee toward your chest.
- Continue like this for 30 seconds, alternating sides.
- Move slowly at first and then increase speed as your stability improves.
Push-ups
- Repeat steps 1-5 from the previous exercises.
- Then slowly bend your elbows and lower your chest toward the ball. Keep the core in a flat position.
- Press through your palms to straighten your arms and lift your body back up to the high plank.
- Do 5 reps to increase your strength and stability.
Spiderman exercise with Bosu ball
- Repeat steps 1 to 5 of the first three exercises for this workout.
- Once you're in a high plank, slowly draw your right knee toward your right elbow and focus on squeezing your obliques.
- Then extend your right leg back to the starting position and then pull your left knee towards your left elbow.
- Continue like this for 30 seconds, again alternating sides for maximum effect.
Squats
- This time place the flat side of the Bosu hemisphere on the floor.
- Slowly step onto the soft, blue surface and stand with your feet slightly wider than hip-width apart. The further away they are, the more stable you are. However, make sure that your feet are firmly seated on the Bosu Ball.
- Bend your knees and push your hips back as you lower yourself into a squat. Keep your core engaged, chest lifted, and back flat.
- Push your heels through to return to the starting position. Push your butt up as you do this.
- Do 10 reps.
Lunges
- Again, place the flat side of the hemisphere on the floor.
- Slowly step onto the blue side and stand with your feet about hip-width apart.
- Place your hands on your hips (as shown) or behind your head.
- Step back with your left foot, landing on your left foot and keeping your heel off the ground.
- Bend both knees to create two 90-degree angles with your legs.
- In this position, your shoulders should be directly over your hips and your chest should be upright.
- Your right shin should be perpendicular to the floor, and your right knee should be over your right ankle. Your butt and core should be busy.
- Push through the heel of your right foot to return to standing and bring it back to meet your right foot on the Bosu Ball.
- Do 5 reps on this side, then switch legs and do 5 more reps.
