3 Bosu Ball Exercises For Superior Strength And Balance

Bosu means “both sides up,” indicating that it helps you work on both sides of your body, which helps in total body movement. The bosu ball improves physical balance through specific body movements, affecting muscles and nerve connections. Bosu ball exercises also enhance performance in various activities, from sports to everyday tasks.

What you need to know:

What is a bosu ball?
Benefits of bosu ball training
Core bosu ball exercises
Safety tips and best practises

What is a bosu ball?

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Bosu ball exercises focus on improving movement capabilities, rebuilding the body, and strengthening mental resilience. This training emphasizes mindful movement, engaging both the body and mind. Using the bosu ball correctly enhances physical fitness and promotes balance and core stability.

Benefits of bosu ball training

Here are some common benefits that you can reap from bosu ball exercises:

Improved range of motion: The unstable surface of the bosu ball allows for greater flexibility and mobility, as your muscles have to work harder to maintain balance. For example, lunges on the bosu ball increase leg and hip range of motion, and stretching exercises improve joint and muscle flexibility.
Improved balance and stability: Bosu ball exercises engage stabilizer muscles, enhancing overall balance and stability. The unstable surface of the bosu ball requires you to actively engage your core muscles and make micro-adjustments to maintain balance. Squats on the bosu ball require core and leg muscle engagement, boosting strength and stability.
Enhances cardiovascular health: The bosu ball’s unstable surface raises heart rate and workout intensity. Exercises like planks or high knees on the bosu ball provide a more challenging cardiovascular workout and can be included in HIIT routines.

Core bosu ball exercises

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Here are some easy-to-master bosu ball exercises that you can add to your workout routine:

Squats

Doing squats on a bosu ball can help burn calories and build strong muscles.

Steps:

Stand on the flat side of the bosu ball with feet shoulder-width apart. While this exercise can be done on either side of the ball, the uneven side makes it more challenging.
The ball’s instability may affect your balance, so adjust your squat depth as needed.

Lunges

Performing a forward lunge on a bosu ball demands greater stability and balance. Move slowly to maintain proper form.

Steps:

Place the bosu ball flat-side down.
Stand two feet behind it.
Step forward onto the centre of the bosu into a lunge.
Stand up, step back to the start, and repeat with the other leg.

Planks

Doing planks on a bosu ball can be tricky, but push your limits and just follow these steps:

Steps:

Place your hands on the flat side of the bosu ball.
Hold a plank position, gradually increasing the duration.
Once you have mastered the plank, progress to doing push-ups.

Safety tips and best practises

Here are some common errors while doing bosu ball exercises that you must avoid to reduce the risk of injuries:

Improper footwear and foot placement: Feet too close or too far on the ball can reduce stability and effectiveness. Wear slip-resistant footwear to avoid slipping.
Poor core engagement: Not engaging the core properly reduces stability and increases the risk of falling off the ball.
Inadequate stability: Jumping to advanced exercises without mastering the basics increases injury risk. Consider building a solid understanding and a foundation first.

Mix these exercises into your fitness routine to reap the benefits of bosu ball exercises. When done correctly, they can improve your overall balance, strength and coordination.

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