When you are just getting started with the BOSU ball it’s extremely difficult. However, practice makes perfect and if you use the BOSU ball consistently, it does get easier. Over time maintaining your balance requires less effort and performing exercises on the BOSU ball isn’t as challenging. If you have got to this stage, now is the time to take your BOSU workouts to the extreme. In this article I will be helping you do exactly that with these four extreme BOSU ball exercises.
1) Extreme BOSU Push Ups
If you have got used to regular BOSU push ups, give extreme BOSU push ups a try. This variation removes all stability from the exercise and requires extreme balance.
To perform extreme BOSU push ups, you will need a BOSU ball (platform side up) and a regular stability ball, placed body width apart. Place your feet on the stability ball and your hands on the BOSU ball. Once you have your balance start to perform push ups. Do as many as you can and try to increase the amount you do each week.
2) Extreme BOSU Hand Stand Push Ups
Extreme BOSU hand stand push ups are even tougher than extreme BOSU push ups. They require expert balance as you have to do a handstand whilst on a BOSU ball.
To perform extreme BOSU hand stand push ups, grab a BOSU (platform side up), place your hands on it and do a hand stand. Once you have your balance, bend your arms slowly and lower your head towards the BOSU ball. When your head is almost touching the BOSU ball, stop bending your arms and push back up until your arms are fully extended. Do as many extreme BOSU hand stand push ups as you can and try to increase the amount you do each week.
3) Extreme BOSU Planks
Regular planks are pretty tough. BOSU planks take it up a notch and are even more difficult. However, if you’ve managed to master both of these exercises, it’s time to try extreme BOSU planks. Extreme BOSU planks take you off the ground completely and require super balance skills.
To perform extreme BOSU planks, you will need a BOSU ball (platform side up) and a stability ball. Place your feet on the stability ball and your forearms on the BOSU ball. Contract your core muscles and hold the position for as long as you can. Try and increase the amount of time you can hold the position for each week.
4) Extreme BOSU Dumbbell Squats
Extreme BOSU squats take regular BOSU squats to the next level by adding extreme instability. Since you will be performing extreme BOSU squats on just one leg, make sure you have fully mastered regular BOSU squats before you even attempt these.
To perform extreme BOSU squats, you will need a BOSU ball (platform side up) and a pair of dumbbells. Grab the dumbbells, hang them by your side and slowly place one foot on the center of the BOSU ball. Raise yourself off the ground onto the BOSU ball and balance on one leg. Once you have your balance, slowly bend your leg, keep your upper body straight and lower yourself down until your butt is parallel with your knee. Then extend your knee and raise yourself back up to the starting position. Repeat for 8 to 12 repetitions and try to increase the resistance each week. Once you have finished a set of repetitions, switch legs and do extreme BOSU squats on the alternate leg.
If you feel your BOSU ball training has become stagnant, these extreme BOSU ball exercises will reinvigorate your workouts and make them challenging again. They are extremely challenging but if you can master them you will take your balance, core strength and stability to the very top level.
The BOSU ball is one of the best pieces of fitness equipment on the market for training your core muscles. Whenever you exercise on the BOSU ball, your body engages your core muscles as it attempts to balance and over time this leads to significant improvements in core strength. Whilst the BOSU ball always engages your core muscles, some exercises are much more effective at targeting them than others. In this article I will be helping you find those exercises by listing my top five BOSU ball core training exercises.
1) BOSU Crunches
Crunches are one of the oldest but most effective core training exercises around. Performing them on a BOSU ball gives your core muscles an even better workout as they have to help you balance as well as focussing on the actual crunch.
To perform BOSU crunches, sit on the BOSU ball with your knees bent. Lie back so that your back is arched across the BOSU ball and bring your hands up to the side of your head. Then slowly crunch your abs together, release and return to the starting position. Perform as many crunches as you can and try to improve consistently week on week.
2) BOSU Planks
Planks are an excellent way to strengthen your core without curving your lower back and are ideal for anyone who suffers from back problems. Adding a BOSU ball to the mix makes planks even more difficult as you have to engage your core more than usual to stay balanced.
To perform BOSU planks, put the BOSU ball in front of you, kneel down and place your forearms on it. Bring your knees off the ground, balance on your toes and forearms, tighten your core muscles and hold this position. To add extra intensity, roll the BOSU ball from side to side as you hold the plank. Hold it for as long as you can and try to increase the amount of time you can hold it for each week.
3) BOSU Reverse Planks
Reverse planks are very similar to standard planks but place more emphasis on strengthening your lower back. Performing them on a BOSU ball is extremely challenging because you have to balance without being able to see the BOSU ball.
To perform BOSU reverse planks, sit on the BOSU ball and place your hands by your side. Slowly lift your hips off the BOSU ball, straighten your legs, neck and spine and tighten your core muscles. Hold the position for as long as you can and try to increase the amount of time you hold it for each week.
4) BOSU Side Planks
Side planks are a great way to tone and strengthen your oblique muscles. Doing side planks on a BOSU ball adds an extra level of intensity as you have to balance at a difficult angle whilst also keeping your core muscles tight.
To perform BOSU side planks, lie on your side with the BOSU ball at chest height and your legs stretched out. Place your forearm on the BOSU ball, raise your hips off the ground and balance on your feet and forearms. Hold the position for as long as you can and try to increase the amount of time you hold it for each week. Once you have held the BOSU side plank for as long as you can, flip over to the other side and repeat the hold.
5) BOSU V Hold
The BOSU V hold is the toughest core exercise on this list. It requires super balance and super core strength. To perform the BOSU V hold, sit on the BOSU ball with your legs straight out, your toes pointed up and your hands on the BOSU ball. Raise them off the ground and lean back a little. Once you have your balance, take your hands off the BOSU ball and stretch them out at either side. Slowly clap your hands above your head and then lower them back to your side. Continue clapping and hold the position for as long as you can. Try to increase the amount of time you can hold it for each week.
A strong set of core muscles has many benefits. It improves your posture, prevents pain, boosts your exercise performance and more. If you practice the core training exercises listed above regularly, you will have a solid set of core muscles in no time at all. So if your core has always been one of your week points, grab a BOSU ball and start building your core muscles today
The BOSU ball’s primary function is to improve balance and core stability. However, it’s also a pretty nifty way to enhance your strength training workouts. By lifting weights on a BOSU ball you can get all the benefits of the weight training and also boost your balance and work your core muscles at the same time.
In this article I will be discussing six of the top strength training exercises you can perform on a BOSU ball. One key thing to remember is that a BOSU ball is a lot less stable than a bench or the floor, so you will not be able to lift as much weight. If this is your first time using a BOSU ball, I would recommend selecting weights that are at least one band lighter than what you normally lift for these exercises.
1) BOSU Dumbbell Chest Presses
Dumbbell chest presses are a fantastic exercise that build strength in both sides of your chest equally. By adding the unstable surface of the BOSU ball you get to engage your legs and core muscles too.
To perform BOSU dumbbell chest presses, grab a BOSU ball (dome side up) and a pair of dumbbells. Sit on the BOSU ball and put the dumbbells on the floor next to your knees. Then lift the dumbbells off the floor, curl them towards your chest and slowly slide down the BOSU ball until your bum is on the ground, your upper back is on the BOSU ball and your knees are bent. Once you are in this position, push your bum off the ground and slowly press the dumbbells towards the ceiling until your arms are fully extended. Once your arms are fully extended slowly bend your elbows and return the dumbbells to their starting position. Repeat for 8 to 12 repetitions depending on your goals.
2) BOSU Standing Overhead Dumbbell Tricep Extensions
Standing overhead dumbbell tricep extensions are one of the most effective exercises for isolating your triceps. Performing them on a BOSU ball brings in your legs and core too as you focus on balancing as well as lifting the weight.
To perform BOSU standing overhead dumbbell tricep extensions, grab a BOSU ball (dome side up) and a pair of dumbbells. Stand on the BOSU ball and hold the dumbbells in each hand above your head. Then bend your elbows whilst keeping the top of your arms straight above your head and lower the dumbbells behind your head. Once your elbows reach a 45 degree angle, extend your elbows and raise the dumbbells back above your head to the starting position. Repeat for 8 to 12 repetitions depending on your goals.
3) BOSU One Armed Dumbbell Rows
One armed dumbbell rows are an excellent way to build muscle in your back. Adding a BOSU ball to the mix makes the exercise extra tough as you have to balance with one hand whilst lifting the dumbbell with the other.To perform BOSU one armed dumbbell rows, grab a BOSU ball (dome side up for beginners, platform side up for the more advanced) and a single dumbbell, then place them next to each other on the floor. Place one arm on the BOSU ball and one arm on the dumbbell, straighten your legs out behind you and assume the press up position. Once you have your balance, slowly pull the dumbbell off the floor towards your chest. Once the dumbbell touches your chest, slowly lower the dumbbell until it is just above the ground. Repeat for 8 to 12 repetitions depending on your goals.
4) BOSU Standing Dumbbell Bicep Curls
Standing bicep curls are a brilliant way to isolate the biceps. Doing them on a BOSU ball gives your legs and core muscles a work out too as you have to lift the weights and maintain your balance.
To perform BOSU standing bicep curls, grab a BOSU ball (dome side up) and two dumbbells. Stand on the BOSU ball, hold the dumbbells by your side and get your balance. Once you have your balance, slowly curl the right dumbbell towards your chest and then when your arm right arm is fully curled, slowly lower the dumbbell back to the starting position. Repeat with the left arm and do 8 to 12 repetitions with each arm depending on your goals.
5) BOSU Dumbbell Squats
Standing dumbbell squats are one of the best ways to build big, strong legs. Using the BOSU ball gives you an even better leg workout because you have to lift and balance at the same time.
To perform BOSU standing dumbbell squats, grab a BOSU ball (dome side up) and two dumbbells. Stand on the BOSU ball, hold the dumbbells by your side and find your balance. Once you have your balance, slowly bend your knees whilst making sure you keep the arches of your feet pressed into the BOSU ball and your upper body straight. Keep lowering yourself down until your butt is parallel with your knees and then slowly raise yourself back up to the starting position. Repeat for 8 to 12 repetitions depending on your goals.
6) BOSU Standing Dumbbell Shoulder Presses
Standing dumbbell shoulder presses are a great way to target all areas of your shoulder. Using the BOSU ball turns the exercise into more of a full body workout by also targeting your legs and core.
To perform BOSU standing dumbbell shoulder presses, grab a BOSU ball (dome side up) and two dumbbells. Stand on the BOSU ball, get your balance and then slowly lift the dumbbells up onto your shoulders, making sure your palms are facing forward. Once the dumbbells are in position, slowly press them above your head and straighten your arms, making sure that you do not lock your elbows. Then slowly lower the dumbbells back to the starting position. Repeat for 8 to 12 repetitions depending on your fitness goals.
Strength training with a BOSU ball is a great way to keep your routine fresh. Even if you don’t incorporate it every week, you should make the effort to include the BOSU ball in your workouts from time to time. Doing this will give your strength training a unique twist and ensure that your balance and core muscles remain strong.
The BOSU ball is one of the most effective balance trainers around. However, it’s also a great flexibility tool. By doing your stretches on the BOSU ball you can add another dimension to your flexibility training by making your body balance at the same time as you stretch. In this article I will be discussing five fantastic stretches that you can perform on the BOSU ball.
1) BOSU Calf Stretch
Calf stretches are a great way to increase the range of motion in your calves. To perform the BOSU calf stretch, grab a BOSU ball (dome side up), place it in front of you and stand with one foot in front of the other. Place your front foot on the BOSU ball so that your calf is stretched at an upwards angle and then hold for one minute. Switch your stance, place your other foot on the BOSU ball and then hold for another minute.
2) BOSU Hamstring Stretch
Having flexible hamstrings can reduce your chances of injury when playing sport and makes many day to day activities (such as putting your socks on) much easier. To perform the BOSU hamstring stretch, grab a BOSU ball (dome side up), sit on it and stretch your legs out in front of you. Once your legs are fully stretched out, lean forward, reach for your toes and hold for one minute.
3) BOSU Bridge
The bridge stretch is a great way to improve your posture and reduce lower back pain. Performing it on a BOSU ball also improves your balance significantly as you have to do the bridge whilst you are upside down on an unstable surface. To perform a BOSU bridge, grab a BOSU ball (dome side up) and place it at your feet. Bend your legs and place your feet on the BOSU ball whilst keeping your arms by your side. Push up with your legs and curve your back so that it makes an arch and then hold for one minute.
4) BOSU Shoulder Stretch
Having flexible shoulders helps loosen up your neck and upper back. To perform the BOSU shoulder stretch, grab a BOSU ball (dome side up), stand on it and gain your balance. Once you are fully balanced, stretch one arm across your chest, hook it with your other arm and pull it towards your chest. Hold this position for one minute, then repeat with the other and hold for a further minute.
5) BOSU Tricep Stretch
Stretching your triceps regularly can make lifting weights easier and reduce muscle soreness after working out. To perform the BOSU tricep stretch, grab a BOSU ball (dome side up), stand on it and gain your balance. Once you have your balance, place one arm behind your head, bend your elbow and touch your upper back. Slowly push down on your elbow with your other hand and stretch your tricep and shoulder past their normal range of motion. This should be uncomfortable but not painful. If it starts to hurt, stop straight away but if you can perform the stretch comfortably, hold for one minute and then repeat with the other arm.
Regular flexibility training is a key part of any fitness program. It increases your range of motion, makes you less likely to get injured when you exercise and makes simple day to day tasks (such as bending down and picking things up) a whole lot easier. Using the BOSU ball enhances your flexibility training routine by making the stretches more difficult and building your balance and core muscles at the same time. So if you feel a stiff all the time and you aren’t currently stretching regularly, go grab a BOSU ball and give the suggestions in this article a try.
At first glance, the BOSU ball doesn’t look like the best piece of equipment for a cardio workout. It’s bouncy, unstable and definitely not an ideal platform for performing rapid movements on. However, don’t let the BOSU ball’s appearance deceive you. With a little thought and creativity this innovative fitness device can be used to create some pretty solid cardio workouts and boost your balance at the same time.
In this article I help get you started by providing you with an intense 15 minute BOSU ball cardio workout that will get your heart pumping and your blood flowing. All the cardio exercises are meant to be performed with the BOSU ball dome side up with the exception of BOSU mountain climbers which should be performed platform side up. However, if you are an advanced BOSU ball user you can try some or all of the exercises with the platform side up.
1) BOSU Step Ups (4 Minutes)
Step ups are a great way to get your blood flowing and start off a cardio workout. To perform step ups, simply step on the BOSU ball and step off again. Start off slowly and then gradually increase the speed until you are stepping on and off as fast as you can. Once you are at maximum speed start changing the leg you put forward first to keep your body guessing and start stepping around the BOSU ball. The video below demonstrates BOSU step ups perfectly:
2) BOSU Burpees (1 Minute)
After four minutes of BOSU step ups, stop, drop and perform one minute of BOSU burpees. Burpees get your legs, arms and core moving and add to the intensity of the workout. To perform BOSU burpees, stand in front of the BOSU ball, hop on, hop off, drop into a squat position, place your hands on the BOSU ball, kick out your legs so that you are in a push up position, pull them back in and then return to your starting position. The video below outlines how to perform BOSU step ups:
3) BOSU Jogging (4 Minutes)
After a minute of BOSU burpees you will be feeling the burn. Next up is BOSU jogging. To perform BOSU jogging, stand on the BOSU ball with both feet, start off by walking slowly and then speed it up until you are jogging. Once you are jogging comfortably, try mixing it up with fast jogs and slow jogs. The video below explains how to jog on the BOSU ball:
4) BOSU Shuffles (1 Minute)
Once you have jogged for four minutes, it’s time for a minute of intense BOSU shuffles. To perform BOSU shuffles, place one foot on the ground and one foot on the BOSU ball. Touch the foot on the BOSU ball with your opposite hand (so if you have your right foot on the BOSU ball you will touch it with your left hand), then hop across the ball, switch feet and repeat. The video below provides a visual demonstration of BOSU shuffles:
5) BOSU Jumping Jacks (4 Minutes)
After completing the BOSU shuffles, you are now into the final five minutes of this workout. Next up is BOSU jumping jacks. To perform BOSU jumping jacks, stand on the BOSU ball with both feet and then start doing jumping jacks. Do them slowly at first then gradually increase the speed and intensity. Once you get comfortable, try jumping from one leg to the other. The video below outlines how to perform BOSU jumping jacks perfectly:
6) BOSU Mountain Climbers (1 Minute)
Once you have done four minutes of BOSU jumping jacks, it’s time for the final minute and final exercise – BOSU mountain climbers. To perform BOSU mountain climbers, place your hands on the BOSU ball and drop into a push up position. Then bend one knee towards your chest, return it to its original position and then repeat in a running like motion. The video below shows you how to perform BOSU mountain climbers:
BOSU ball cardio workouts are a fantastic way to mix up your cardio routine and keep it interesting. So next time you are at the gym, skip the cycling machines and treadmill, grab a BOSU ball and get ready to sweat it out with the workout above. Once you get used to this 15 minute BOSU ball cardio workout, you can increase the intensity by adding more exercises or performing the existing exercises for longer. Good luck.
–The BOSU ball is one of the best pieces of balance training equipment around and performing any type of exercise on it can lead to significant improvements in balance. However, if you want to take your balance training to the next level, certain exercises are better than others. In this article I help you maximize your balance by discussing four of the top BOSU balance exercises.
1) BOSU Lunges
BOSU lunges are the easiest of the exercises on this list as one of your feet remains firmly planted on the ground. However, they are still pretty challenging and a great way to get started with balance training.
To perform a BOSU lunge, place the BOSU ball dome side up and then put one leg in front of your body and onto the ball. Then bend your knees and slowly lower your body down until your front knee is at a 90 degree angle. Once your knee reaches a 90 degree angle, slowly raise your body back up to the starting position and repeat.
When performing static lunges, make sure you don’t lean forward and that your front knee does not go over your ankle. Failing to do this can cause injury. Also, make sure that you do lunges on both legs so that you develop your balance equally in each leg. The video below outlines how to perform BOSU lunges. Just don’t try the clapping part until you have mastered the actual lunge:
2) BOSU Wobble Board
Once you have mastered the BOSU lunges, using the BOSU ball as a wobble board is the next logical step. This is a little more difficult than lunges as it takes both feet of the ground and onto the rotating BOSU ball.
To use the BOSU ball as a wobble board, place it platform side up, stand on it, get your balance and then stand up straight. Once you have secured your balance, slowly rotate the BOSU ball to the left, then to the right, then backwards and then forwards.
When using the BOSU ball as a wobble board, make sure you start off slowly and only start to rotate when you are fully balanced in the center of the ball. If you find balancing on the BOSU ball too difficult, hold a broom in your hands for extra support or place the ball close to a wall so that you can use the wall to help you balance. Then once you get used to balancing on the BOSU ball you can gradually try using it as a wobble board with no additional support. The video below demonstrates how to use the BOSU ball as a wobble board:
3) One Legged BOSU Balance
Once you can successfully use the BOSU ball as a wobble board with no additional support and without falling off, you should be ready for the next balancing exercise – one legged BOSU balance. This is the most challenging balancing exercise so far because it takes one leg off the ground completely and involves you maintaining full balance on the BOSU ball with just one leg.
To perform the one legged BOSU balance exercise, place the BOSU ball dome side up, stand on the BOSU ball with both feet, slowly raise one leg off the ground and then hold the position for as long as you can.
When performing the one legged BOSU balance exercise, make sure you move onto one leg very slowly and that you maintain full balance at all times. If you find that you can’t balance on one leg initially, try using a broom or wall for support in the same way as I suggested in the BOSU wobble board description. Also, make sure that you do the one legged BOSU balance exercise on both your left and right legs to ensure that your balance develops equally. The video below demonstrates how to perform the one legged BOSU balance exercise:
4) BOSU Leapfrogs
Once you are an expert at the one legged BOSU balance exercise, you are ready for the ultimate balance test – BOSU leapfrogs. This exercise is the hardest one on the list and requires you to find your balance on the BOSU ball immediately. Only attempt this once you have fully mastered the three exercises above.
To perform BOSU leapfrogs, you will need two or more BOSU balls. Place the balls platform side up and arrange them in a way that allows you to jump between them. Stand on one of the BOSU balls, get your balance and then jump to the next one. Gain your balance and then jump to the next BOSU ball or if you are using just two balls, jump back to the original ball.
When performing BOSU leapfrogs, make sure you are fully balanced before jumping. Also, make sure that the BOSU you are jumping too has stopped moving and is fully stable. If this is your first time attempting BOSU leapfrogs, put down some padded mats as you are very likely to fall. The video below demonstrates how to perform BOSU leapfrogs:
Once you are comfortable with all the exercises on this list, you will be a BOSU balance master. Not only will you find exercising on the BOSU ball easier but you will also find that your overall balance and stability when not using the BOSU ball is much better. So get practicing those one legged lunges today and take your first steps towards becoming a BOSU balance master.
In recent years, the BOSU ball has become increasingly popular as a sports conditioning device. A wide range of sports including baseball, football, golf, martial arts, skiing and soccer have started to incorporate the BOSU ball into their training drills.
In this article, I am going to be providing an introduction to sports conditioning with the BOSU ball and discussing my top five BOSU sports conditioning drills. If this is your first time using a BOSU ball or your first time performing these BOSU sports conditioning drills, you should use the BOSU ball dome side up. Once you get used to balancing and performing the drills on the dome side, you can try flipping the BOSU ball so that it’s platform side up.
1) BOSU Baseball Drill
Whether you are batting, catching, fielding or pitching, balance is extremely important when playing baseball. Poor balance can lead to you dropping the ball, swinging wildly or making a bad pitch. Good balance can help you hit a home run or throw the perfect pitch. This BOSU baseball drill focuses on batting but can lead to improvements in overall balance and boost all areas of your baseball game.
To perform the drill, stand on the BOSU ball and hold a baseball bat. Then simply swing the bat as you normally would whilst also keeping your balance. This might sound simple but it’s surprisingly difficult. Do it a few times each week and you’ll quickly notice improvements in your baseball swing.
2) BOSU Football Drill
Balance is an essential skill in football. Good balance can be the difference between making a touchdown or dropping the ball and falling over before you get anywhere near the touchline. Ankle strength is essential too. Weak ankles can lead to regular injuries whilst strong ankles can give you the power you need to make those surging runs and change direction quickly. This BOSU football drill helps improve your balance and strengthen your ankles at the same time.
To perform the drill, place the BOSU ball to your right and stand on it with your right foot. Then quickly change feet so that your left foot is on the BOSU ball and your right foot is on the ground. Keep shuffling across the BOSU ball from left to right and right to left as fast as you can. Before you know it you’ll be shuffling past all your opponents as you make that surging run and game winning touchdown.
3) BOSU Golf Drill
If you want to perfect your golf swing, balance is essential. Good balance helps you maintain full control as you swing the club and strike the ball just right whilst poor balance can lead to you over swinging or slicing the ball. This BOSU golf drill is very similar to the BOSU baseball drill listed above and focuses on your golf swing.
To perform the drill, simply stand on the BOSU ball and swing your golf club like you normally would, whilst maintaining your balance. Practice regularly and you’ll have the perfect golf swing in no time at all.
4) BOSU Soccer Drill
Balance is a key soccer skill. Controlling balls in the air and shooting with your first touch all require amazing balance. This BOSU soccer drill will help you become a master of balance in no time at all.
To perform the drill, stand on the BOSU ball and get someone to throw a soccer ball towards your feet. Kick the soccer ball back to the other person whilst balancing on one leg and repeat. When performing the drill, make sure you alternate your legs so that your balance develops equally. If you can do this drill successfully, you should have no problems controlling the soccer ball on the pitch.
5) BOSU Skiing Drill
Skiing is all about balance and ankle strength. Whether you are skiing in a straight line or performing ski slaloms, you need super strong angles and very good balance. This BOSU skiing drill helps you build up both of these areas and makes navigating the slopes that little bit easier.
To perform the drill, stand on the BOSU ball with your feet pointed towards one corner. Jump, twist and point your feet towards the other corner and then repeat this process continuously. Practice this drill a few times each week and you’ll be king of the slopes in no time.
Balance, core strength and stability are key attributes that are important in any sport. By using a BOSU ball as a sports conditioning tool, you can improve in all these areas and become a champion in your chosen sport. These five drills are just a sample and there are plenty more BOSU sports drills out there. So what are you waiting for? Grab a BOSU ball and start incorporating it into your sports training sessions today.
Warming up is an important part of any workout. It allows your muscles to gently ease into the workout ahead and reduces your chances of injury. If you warm up with a BOSU ball you can also improve your balance and core strength as you prepare for the workout ahead. In this article I discuss some of the best ways to warm up with the BOSU Ball.
BOSU Ball Cardio Warm Ups
Cardio is a great way to get your blood pumping, increase the temperature of your body and warm your muscles up. At first glance the BOSU ball might not seem best suited to cardio. However, if you get a little creative, there are plenty of cardio warm ups that you can perform on the BOSU ball. In the list below I highlight my top three:
1) Step Ups:- This simple but effective warm up involves stepping on the BOSU ball and then stepping off again. Do it slowly to begin and then once you find your balance increase the speed until you are warmed up.
2) Jogging:- Jogging is another simple warm up that can be performed on the BOSU ball. Start off jogging slowly on the ball and then gradually increase the intensity until you are fully warmed up.
3) Jumping Jacks:- To perform jumping jacks on the BOSU ball simply start bouncing on the ball and then throw your arms and legs out to the side whilst you are in the air.
BOSU Ball Strength Training Warm Ups
Strength training warm ups are an excellent way to prepare your major muscles for a weight lifting session. The two BOSU ball warm up exercises listed below allow you to warm up all the major muscles in your upper and lower body:
1) Push Up:- To perform push ups on the BOSU ball place your hands on the ball and make sure they are parallel to your chest. Straighten your legs behind you, slowly bend your elbows until your nose touches the BOSU ball and then return to your starting position.
2) Squat:- To perform a squat on the BOSU ball stand up straight on the ball with your feet facing forward. Slowly bend your knees and lower your body down until your thighs are parallel to the ground. Then straighten your knees and return to your starting position.
BOSU Ball Stretching Warm Ups
Stretching is a fantastic way to make your muscles supple and increase your range of motion before you start your main workout. The list below explains how you can use the BOSU ball to stretch your back, legs and upper body:
1) Bridge:- To perform a bridge on the BOSU ball lie flat on your back with the ball at your feet. Keep your arms by your side, bend your legs and place your feet on the BOSU ball. Push up with your legs and curl your back so it looks like a bridge then hold the position for one minute.
2) Hamstring Stretch:- To perform a hamstring stretch on the BOSU ball sit on the ball with your legs stretched out in front of you. Lean forward as far as you can and keep your legs straight. Once you are as far forward as you can go hold the stretch for one minute.
3) Shoulder Stretch:- To perform a shoulder stretch on the BOSU ball stand on the ball and stretch one arm across your chest horizontally. Hook this arm around the elbow with your other arm, pull it towards your chest and hold for one minute. After one minute repeat this stretch with the other arm.
These BOSU ball warm ups should help you get ready for any workout whilst also improving your balance and core strength. So next time you hit the gym don’t warm up on the bike or the treadmill. Grab a BOSU ball and give these exercises a try instead.
The BOSU ball is a fitness training device that was created by David Weck in 2000. It is constructed from a semi-spherical rubber pod which is attached to a solid platform and resembles a stability ball that has been chopped in half. The term BOSU stands for “both sides up” and refers to the way in which a BOSU ball can be used either dome side up or platform side up. In this article I will be taking a detailed look at the BOSU ball and discussing the main benefits of using this fitness training device.
How Can You Use The BOSU Ball?
As mentioned above, the BOSU ball can be used dome side up or platform side up. Dome side up is more stable and secure as the bottom of the device does not move. If you are just getting started with the BOSU ball then I recommend you use it dome side up as this will allow you to get a feel for it without losing your balance.
Once you become more familiar with the BOSU ball you can then flip it over and try it platform side up. Platform side up is less stable as the dome side is on the floor and rolls around but it is more challenging and leads to better improvements in balance and core stability.
When it comes to actual BOSU exercises there are plenty of options. The BOSU ball can be used to perform many traditional cardiovascular and strength training exercises. It can also be used to improve your flexibility and to perform sports drills. Just ask an instructor at your gym about what exercises you can perform on the BOSU ball or have a quick search on the Internet for BOSU exercises and you will be able to see exactly what is possible.
What Are The Benefits Of Training With The BOSU Ball?
There are many benefits to training with a BOSU ball and I have highlighted the key benefits in the list below:
1) Balance:- Since exercising on a BOSU ball is less stable than exercising on a flat surface, you have to constantly steady yourself as you exercise and over time this improves your balance.
2) Core Strength:- When you exercise on a BOSU ball your core muscles are constantly engaged as your body stabilises itself on the unsteady surface which leads to improved core strength.
I hope this article has helped you learn about the BOSU ball and the benefits of BOSU ball training. Whether you want to improve your balance, improve your core strength or simply increase the amount of calories you burn whilst you exercise, the BOSU is definitely a fitness training device worth considering. Try a few traditional exercises such as curls, lunges or squats
on the BOSU ball next time you hit the gym and s
Bodyweight training is a type of exercise that requires no equipment and involves using your bodyweight to boost your fitness. It’s extremely versatile and can be used to build muscle, improve your cardiovascular fitness, boost your balance and more. In this article I’ll be looking at the pros and cons of bodyweight training and listing some of the best bodyweight moves.
The Benefits Of Bodyweight Training
Bodyweight training is one of the most flexible forms of fitness training and because of this it has a range of unique benefits which are outlined in the list below:
- Versatility: Bodyweight training is extremely versatile and there are hundreds of different bodyweight exercises out there that can be used to achieve a wide range of health and fitness goals.
- No Equipment Required: Bodyweight training requires no equipment and this allows you to workout quickly and conveniently without having to spend any cash.
- Workout Anytime & Anywhere: Bodyweight training is not restricted by time or location and once you know some bodyweight exercises, you can perform them anytime and anywhere.
- Suits All Fitness Levels: Bodyweight training is simplistic in nature and most bodyweight moves can be performed with ease by people who have very little fitness experience. However, the intensity of bodyweight training can easily be scaled which makes it just as suitable for people with high levels of fitness.
- Low Impact: Bodyweight training places very little pressure on your joints, so is a perfect way to keep fit if you suffer from an inflammatory disorder or joint pain.
The Drawbacks Of Bodyweight Training
Although bodyweight training has plenty of benefits, there are some limitations to this form of exercise which are highlighted in the list below:
- Muscle Building: While bodyweight training can be used to build muscle, it’s not the most efficient option and if you want to pack on muscle mass, free weights are a much better choice.
- Muscle Power: If you want to develop explosive muscle power, you need to be lifting heavy free weights and bodyweight training won’t help you achieve this fitness goal.
Top 5 Bodyweight Exercises
Now you know about the pros and cons of bodyweight training and whether it’s right for you, it’s time to look at some specific bodyweight exercises. The list below highlights five of the best bodyweight moves:
- Bodyweight Squats: Bodyweight squats target all the muscles in your legs. To perform bodyweight squats, follow the instructions below:
- Stand with your feet a shoulder width apart.
- Bend your legs until your butt is parallel with your knees.
- Straighten your legs and return to the starting position.
- Repeat steps b-c for as many reps as you can manage.
- Burpees: Burpees are a classic cardio bodyweight exercise that strengthen and tone a range of muscles in your body. To perform burpees, follow the instructions below:
- Bend your knees and put your hands on the ground, making sure that they’re a shoulder width apart.
- Kick your legs out behind you and slowly bend your arms until your nose touches the ground.
- Slowly straighten your arms, kick your knees back in, then stand up and jump up in the air.
- When you land, repeat steps a-c for as many reps as you can manage.
- Planks: Planks are deceptively simple looking but one of the most effective core strengthening exercises out there. To perform planks, follow the instructions below:
- Kneel down and rest your forearms on the ground.
- Raise your knees off the ground, balance on your toes and forearms, keep your back straight and tighten your core muscles.
- Hold this position for as long as you can manage.
- Pull Ups: Pull ups are a brilliant upper body exercise that target your biceps, forearms, upper back and shoulders. To perform pull ups, follow the instructions below (you will need a pull up bar to perform this exercise):
- Stand under the pull up bar and grab it with both hands, making sure that your palms are facing forward and about a shoulder width apart.
- Slowly bend your knees, take your feet off the floor and hang with your arms and shoulders supporting your bodyweight.
- Slowly bend your arms and pull your body up towards the bar, stopping when your biceps are fully flexed and your chin is slightly above the bar.
- Slowly straighten your arms and lower your body back down to the starting position.
- Repeat steps c-d for as many reps as you can manage.
- Push Ups: Push ups are another old school bodyweight exercise that build up your chest, triceps and shoulders. To perform push ups, follow the instructions below:
- Kneel down and place your hands on the ground, making sure they are in line with your chest and about a shoulder width apart.
- Straighten your legs out behind you, balance on your toes and hands, keep your back straight and tighten your core muscles.
- Slowly bend your arms until your nose touches the floor.
- Slowly straighten your arms and return to the starting position.
- Repeat steps c-d for as many reps as you can manage.
Bodyweight training is an excellent addition to any fitness regime. Even if it’s not your preferred tool, the simplicity of bodyweight training makes it a perfect backup for the times when you don’t have access to any equipment but still want to workout. So learn some bodyweight moves, perfect the form and then use them whenever you please.