5 BOSU ball workouts for better balance
What's the story
The BOSU ball is a secret weapon in the fitness world, providing a fun and challenging way to boost balance, stability, and core strength. Its half-dome design adds a whole new level of difficulty to your workouts, making exercises more dynamic and effective. This article details five exercises that take advantage of the BOSU ball's unique properties to improve balance and overall fitness.
Squat balance
Squat to balance challenge
Start by standing on the flat side of the BOSU ball with your feet hip-width apart. Slowly lower yourself into a squat position, ensuring to keep your chest lifted and your back straight. Hold the squat position for three seconds, and then rise back to the standing position. The instability of the BOSU ball engages your muscles more as they work harder to stabilize, thereby strengthening your legs and core.
Plank shifts
Dynamic plank variations
Position your hands on the rounded side of the BOSU ball in a plank position. Your body should form a straight line from head to heels. Shift your weight from one hand to the other while keeping your core stable. This exercise not only boosts balance but also strengthens the upper body.
Lunge core
Core-engaging lunges
Place one foot on the center of the flat side of the BOSU ball and lunge forward until both knees are at 90-degree angles. Push through your front heel to return to starting position. Alternate legs for 10-12 reps each. This exercise strengthens the legs while engaging the core for enhanced balance.
Push-up stability
Stability ball push-ups
Position your hands on either side of the BOSU ball's dome and execute push-ups as you normally would. The unstable surface amplifies muscle activation in your shoulders, chest, and core. This instability necessitates greater muscular effort, fostering strength and balance. By integrating this dynamic component into a conventional exercise, you simultaneously enhance stability and muscle conditioning, rendering it a holistic workout for boosting overall fitness.
Bridge lifts
Bridge lifts for lower back strength
Lie down with your upper back on the rounded side of a BOSU ball and feet firmly planted on the ground hip-width apart. Lift hips towards ceiling until a straight line is formed from shoulders to knees, hold for three seconds at top position, then slowly lower back down. This exercise targets lower back muscles and improves stability through controlled movements.