Are you looking for that one exercise that works on all parts of your body in one go? Working on different parts of the day on different days is sometimes a mess, isn’t it? So what can be done?
Here you have, the ultimate workout routine you have been searching for a long time – the Bosu ball exercise!
Bosu ball is a multipurpose fitness device that is a must have for any home gym. It was developed in 1999 by David Weck. Bosu is an acronym for Both Sides Up or Both Sides Utilized.
Coming to the mechanics, Bosu ball has a flat platform on one side. On the other side, there is a rubber dome that resembles a half exercise ball. You can use either of the two sides – the flat or the rounded depending upon your workout routine. It helps expand your movement abilities, remodels your body and strengthens your mind.
The technique to use a Bosu Ball is simple as the equipment itself. The domed side of the ball is normally used for aerobic exercises and athletic workouts. When the ball is inverted, it can be used as a tool for balance training.
[ Read: Swiss Ball Exercises ]
Want to know more about this super-easy cum effective bosu ball workout? Then relax and read on!
Benefits Of Bosu Workouts On Your Body:
Bosu workouts have a three-fold effect on your body.
1. Balance Training:
Awareness of your body positions and building inherent strength. An improvement in gait and overall balance that lowers the risk of falls in older adults.
2. Increased Flexibility:
Fine tunes sports skills and helps in sensing the presence of a neighboring body.
3. A Cardio Workout:
Provides core training and enhances endurance.
A Bosu ball can also help a person in recovering from injuries and eliminates back pain. Squats performed using the ball activate the lower limb muscles and are very beneficial for rehabilitation.
Bosu Ball Exercises:
1. Forearm Plank:
Core, shoulders, lower body.
- Place the ball with its flat-side down.
- Now rest your forearms on top of the dome and take a plank position, by keeping your shoulders over your elbows.
- Your body should stay in a straight line from your head to toe.
- Pull in your abdomen towards your spine and tightly squeeze your gluteals. Hold for one minute.
[ Read: Swiss Ball Exercises And Their Benefits ]
2. Side Plank:
Obliques, shoulders and lower body.
- Have your right forearm rest on the top of the dome.
- Put your left foot on top of your right foot and lift your body off the ground. Make sure you’re in a straight line from head to toe.
- Contract your abdomen and squeeze your glutes. Hold for 30 seconds.
- Now switch sides and repeat.
3. One-Legged Bridge:
Core, glutes and hamstrings.
- Lie on your back with your right foot on the dome and the left leg extended toward the ceiling and arms along the floor with the palms upwards.
- Press your right foot into the dome and lift your torso till it’s in line with your right thigh. Hold for two counts.
- Now slowly lower to the original position.
- Repeat 15 times and change sides.
4. Mountain Climber:
Core, shoulders and lower body.
- Flip the ball on its dome side.
- Grab the sides of the platform and take a plank position.
- Run in the place by quickly bringing each of your knees to your chest. Continue for one minute.
5. Burpee Jump:
Core, shoulders and lower body.
- With the ball on its flat side, stand with your feet shoulder-width apart.
- Place both hands on the dome and jump out into a push-up position.
- Then jump back into a squat position and stand up.
- Now jump on and off the dome with both feet.
- Repeat 12 to 15 times.
Core, chest, arms and lower body.
- Turn the ball over onto its dome side.
- Grab the sides of the platform or place your hands on top of it and perform a push-up, holding your body in a straight line.
- Do 10 repetitions.
7. Two Handed Push-Ups:
- With the Bosu ball in front of you and its round side facing down, grip the sides of the ball and perform a traditional push-up.
- Maintain your body in a straight line while keeping your core engaged.
- Do 3 sets of 10 repetitions each.
Lower trunk and back.
- A beginner’s squat can be performed by standing on the domed side.
- For intermediate level, add a small hop as you raise yourself out of the squat.
- For a still advanced squat, flip the ball and do the squat balancing on the flat platform.
9. Oblique Crunch:
Obliques and lower body.
- Lie back across the domed side of the ball.
- With your hands behind your head, lift yourself up and bring your right elbow towards your left.
- Lower yourself down so as to repeat on the other side.
- The more difficult version means lifting the opposite knee as you come up and reaching across to the side, touching your left knee with your right elbow, and so on.
[ Read: Pilates Ball Exercises ]
10. Bicep Curl:
- Use 5-8 lb dumbbells for this exercise.
- With your feet placed in the center of the dome perform slow and controlled bicep curls.
- For an extra challenge, you can move your feet to one side of the ball and do the bicep curls while extending your leg to the side. Do on each side.
Bosu ball is a valuable, inexpensive equipment that is a must have in any home gym. It strengthens the core, abs, lower trunk area and the back. It also helps improve balance and gait.
Have you ever tried exercise with bosu ball? How did you find it? Share with us in the comments section!
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