Tone up Balance and Stability with BOSU Ball

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. 

1. BOSU Squat

 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. 

4. Single Leg Stand

Place the BOSU ball on a flat surface with the flat side facing down and the semicircular side facing up. Stand next to the BOSU ball, making sure there are no obstacles around so that you can land safely if you lose your balance. Slowly place one foot in the center of the semicircular surface of the BOSU ball, making sure the sole of the foot is firmly on the surface of the ball. Keep your arms relaxed naturally at your sides and keep your body upright. Slowly lift the other foot until it is suspended in the air, with your knees slightly bent and kept at hip height. At this point, your body weight is completely supported by the foot standing on the BOSU ball. Keep your core tight and your body stable.

5. Sit-up

Place the BOSU ball on the ground with the semicircular side facing up and the flat side facing down. Sit on the BOSU ball, place your hips and lower back on the semicircular surface of the ball, and place your feet flat on the ground, with your knees bent and your heels close to your hips. Lie back on the BOSU ball, keeping your lower back and hips close to the ball surface, and your head, shoulders and upper back hanging in the air, maintaining a natural curve. You can cross your hands in front of your chest or behind your ears, and avoid pulling your neck with your hands. Use the strength of your abdominal muscles to slowly lift your upper body until your shoulders and upper back leave the BOSU ball, and try not to let your lower back leave the ball surface. During the process of getting up, keep your lower back in contact with the BOSU ball to ensure the stability and correctness of the movement. When you reach the highest point, you can pause for a while and tighten your abdominal muscles to ensure effective activation of your core muscles.

The above movements can effectively improve the core strength and stability of the abdomen, while also increasing the overall exercise challenge.