March 19, 2021
BOSU ball features two surfaces, the hemisphere and the flat base, with which you are allowed to add stability challenges to any workout you used to do or you can target any specific part of your body that you would like to strengthen. That is what makes BOSU ball a perfect and popular balance training tool for fitness enthusiasts. It is definitely a workout tool that is worth trying.
In addition, BOSU ball workouts also help you to have a better sense of body awareness, which is called proprioception, an ability to control your every move or put your limbs in place as expected. For example, when you are typing, you know exactly which key you are pressing without looking down at the keyboard. That is proprioception and balance training like BOSU is able to greatly improve that. If you would like to build your balance and improve your stability, try out the following BOSU ball exercises.
Place the BOSU ball on the floor with the hemisphere surface up. To get to stand on the dome, step one of your feet on one side of the dome first, and then slowly place the other foot on the other side of the sphere surface. Try to stay balanced and stable on it. Bend your knees and lower your hips as deep as possible like you are sitting in a chair while clasping your hands together and raise them up near your chest. Make sure your knees are behind your toes. Return to the starting position and repeat 10 to 15 reps. To add more challenges, place the ball on the hemisphere side.
2. BOSU Plank
Place the BOSU ball on the floor with the platform up. Bend over and grip each side of the flat platform. Outstretch your legs backward until fully extended and only your toes pressing against the floor. Keep your torso, neck, head and legs in a line. Squeeze your abs and glutes to ensure a tight and straight core and back. Hold this position for 30 seconds or more. You may feel it hard to keep this posture at the beginning, but with time, you will feel more comfortable with it. Then you may Keep it longer to increase the intensity.
3. Mountain Climber
Place the BOSU ball on the floor with the platform upward. Bend over and grip each side of the flat platform. Stretch your legs backward until fully extended to form into in a high plank position as mentioned above. Make sure you are in a straight line from your head to your toes. Then slowly lift your left knee up wand forward to your chest and then reverse it to the starting position and switch sides. Keep alternating sides for 20 seconds or more. Try to keep the move as slow as possible at the beginning, and then as you improve, you may add more challenges by increasing the speed.