Bosu Ball Exercises
With home gyms becoming ever more popular, many people are beginning to invest in different types of equipment. There’s a huge variety of workout machines and equipment available to enhance your workout, but often it’s easier and more effective to just keep things simple.
With this in mind, it’s good to start with the basics. One fundamental piece of equipment that you may have overlooked so far is a Bosu ball.
It’s likely that you’ll have already seen a Bosu ball in stores or at a gym. It looks like half a fit ball, and the name itself is an acronym, meaning “Both Sides Utilized.” This is because you can use the round side or the flat side, depending on what workout you plan to do.
If you’ve avoided using a Bosu ball in your workout routine until now, it might be worth giving it a try. A Bosu ball can help you build up your core strength, improve your balance, and provide a handy piece of equipment to aid a number of other exercises.
Using a Bosu ball in other exercises, for example, squats, adds an extra dimension to the exercise. In addition to the squat itself, you need to maintain balance. It means that as well as toning the usual parts of your body in a squat, you’re also working on core strength.
Whether you’re working out at home or going to the gym, you can still benefit from a Bosu ball. They’re reasonably inexpensive to buy, and any good gym will have a Bosu ball as part of their equipment. Today, we’ll look at a few easy, effective exercises you can do with a Bosu ball.
#1 Basic Squat
As mentioned earlier, you can use a Bosu ball for a set of basic squats to add an extra layer to your workout.
Place the Bosu ball flat side up, and carefully step onto it, one foot at a time. Make sure you’re comfortable and balanced in your usual squat position. If this is your first time using a Bosu ball for this exercise, don’t rush. Take your time, and make sure you’re properly balanced.
Just like you would with a normal squat, keep your chest and back straight and knees pointing forward when you go down into your squat. Use your arms for balance.
Repeat your usual set of squats.
#2 Mountain Climbers
Mountain climbers are a common exercise in many people’s workout routines and are a good way of getting cardio. Just like with the squats, you’ll do your usual set of reps, using the Bosu ball to lean on.
Place the Bosu ball flat side up, and grip the sides. You should now be in a high plank position. Keeping your arms straight, bring a knee to your chest, alternating with the left and right as if you were running.
Do as many reps as your routine requires. For best results, do as many reps as possible in a certain amount of time, say thirty or sixty seconds.
#3 Push-ups
It is another great exercise for a new Bosu ball user. It couldn’t be more straightforward, but it will add something extra to your usual push-up routine.
Placing the Bosu ball flat side up, grip the sides of the flat part. You should be in the basic push-up position, albeit a little higher than you would be if you had your hands on the floor. Keep your back straight, lower yourself down into a push-up, and then back up again into your original position.
#4 Plank
Another staple of the traditional workout routine, a plank, is a simple and easy exercise. You can hold the position for as long as you need, and there are a variety of different positions to work in various areas of your body.
If you use the Bosu ball for a basic forearm plank, then place the ball flat side down this time, so the soft, round part faces up. Rest your forearms on the round part, making sure your back is straight and your arms are shoulder-width apart. You should now be in the basic forearm plank position, with your core engaged. Stay in that position for as long as you need it.
To use the Bosu ball for a sidearm plank, lay the ball out the same way, with the round side facing up. Get into the sidearm plank position, with one arm (whichever side you prefer, ideally, you should do a period of time for both sides) resting on the ball. Your elbow should be lined up under your shoulder to prevent any kind of strain or injury.
You’ll need to engage your core to lift your side up from the ground so you’re in a straight position. Hold the position for as long as you need it.
#5 Lunges
What workout would be complete without lunges? To use the Bosu ball for lunges, place the ball flat side down, and stand about a foot away. Step forward, placing one foot on top of the Bosu ball.
Once again, if this is your first time using a Bosu ball, don’t rush. Take your time, and you should always be aware of staying properly balanced and safe while using your Bosu ball.
Once you’re comfortable with your foot on top of the ball, flex your knees and lower your torso, going down into the lunge position, as low as you can. Hold the position for a few seconds, then bring yourself back into a standing position.
Then, repeat with your other leg.
You can try variations of lunges, like side lunges, once you get a bit more confident with using the Bosu ball.
#6 Crunches
Crunches are a classic exercise designed to target the abs and back. Using the Bosu ball to help with your crunches might not be as simple as you expect. It’s important not to simply use the ball to prop yourself up against while you do your crunches.
Place the Bosu ball flat side down, with the round side facing up. Sit on the round side, and lower yourself down so that your hips are near the rim. It might be tempting to just sit on the floor but don’t. The round side of the ball should be against your lower back, not your upper back.
Once you’re in this position, you can start your crunches. Lift your upper body, keeping your arms open and your hands near your head. Don’t place your hands behind your head. It might mean you’re accidentally pulling your head forward during your crunches and could strain your neck or pull a muscle.
Exhale as your crunch up, and inhale as you go back to the starting position. Repeat as many times as needed.
Once you’re comfortable with these exercises and the Bosu ball itself, you can try more complicated and difficult exercises, such as oblique crunches.
#7 Sit-ups
Sit-ups are another great ab and back workout. It’s a simple workout, but a very effective one. Start by placing the Bosu ball flat side down, and sit on the round side. Slide down towards the rim of the Bosu ball, but make sure you’re still sitting on the dome part. You shouldn’t be sitting on the floor.
Lie down as far as you can. This is the starting position. Then use your core (not your arms or legs) to lift yourself into a sitting position. Then lower yourself back into the starting position, slowly.
Ab exercises are a crucial part of any well-balanced workout routine, but often a very common mistake is made. People who want to get into shape quickly, particularly in search of the perfect “Bikini Body,” tend to focus mostly, if not exclusively, on ab workouts.
Getting a healthy, well-toned body, unfortunately, involves more than just a few ab workouts. Ideally, you should tweak your diet, your lifestyle (where you can), as well as exercising your whole body regularly. That might sound like a lot of work, but if you stick to a regular bikini body workout plan, you might see results in a surprisingly short period of time, depending on your individual circumstances.
#8 Triceps Dips
This exercise is excellent for your arms and shoulders. Start by placing the Bosu ball flat side down, and sit on the rounded side. Slide down the dome a little, and place your hands on either side of the dome. Make sure you’re comfortable and balanced.
Lift your body so that your whole weight is supported on your feet and your hands. This is the starting position. Lower yourself, but don’t let your bottom touch the floor. Then, lift yourself back into the starting position.
Since this is a triceps exercise, try to use your arms to lift and lower yourself instead of using your legs. Your arms will be bent behind you, so be careful not to put too much strain on your shoulders when you lower and lift yourself. Always lower yourself; never left your whole body drop. The lowering is part of the exercise just as much as the lifting.
#9 Burpees
We start in the same position as a high plank for this exercise, with the Bosu ball positioned flat side up and your hands gripping either side. Jump forward into a squat position, and your feet should be either side of the Bosu ball.
Then, stand up, lifting the Bosu ball with you. Lift it above your head, keeping a firm grip on the flat side. Return to the original high plank position.
Just like with the mountain climbers, the aim is to complete as many of these reps as possible in a period of time, say thirty or sixty seconds.
Be careful with this exercise. Burpees are great for cardio and toning your core, but be sure to take proper precautions when lifting the Bosu ball above your head.
Conclusion
A Bosu ball is a useful and fun addition to your workouts, whether at home or at the gym. Since most of the exercises we’ve discussed are fairly simple, it’s easy to add a Bosu ball to the reps and therefore get a little bit more out of your workout.
Chances are if you’re considering adding a Bosu ball to your workout, you’re already familiar with most of these exercises. Even so, it’s important not to get complacent. Even an experienced athlete can pull a muscle or do some damage to their body through exercise, and often this can be avoided by working out safely and stretching properly before and after a workout.
Bosu balls enhance your workout because your body works harder to keep you balanced while you exercise. It means that your core works harder, and your other muscles compensate. It’s a cheap and easy addition to your workout, but it might make a lot of difference.
