If you’ve been looking for a fun, flexible new way to switch up your workout routine, then you’ll definitely want to consider getting a BOSU ball. BOSU balls make useful additions to any home gym. They can be incorporated into just about any type of fitness routine, from strength training to flexibility conditioning, to cardio workouts.
But what is a BOSU ball? Can it really help you meet your unique set of goals? What are the benefits of adding one to your routine? Here, we’ll take a closer look at the answers to those questions, and more. We’ll cover some effective ways to put your BOSU to good use as well.
What Is a BOSU Ball?
Even if you’re not familiar with the term “BOSU ball,” the chances are good that you’ve seen one in the gym. “BOSU” stands for “BOth Sides Utilized,” and they look like an exercise ball cut in half. One side features a flattened platform while the other has a rubber dome.
BOSU balls add benefit to your workout by requiring you to use more different muscles to keep your body stable. The more muscles you activate over the course of your routine, the more intense your workout will be and the most calories you’ll burn. Plus, BOSU balls are appropriate for people of any fitness level.
Improve Your Balance
When it comes to fitness, far too many people underestimate the value of balance training, and they really shouldn’t. A well-developed sense of balance can help you excel at just about any sport or fitness discipline. You’ll improve your overall sense of body awareness and activate supporting muscles that may not be receiving enough attention during other workouts. You’ll be more likely to retain maximum mobility into your senior years as well.
BOSU balls have been scientifically proven to improve balance, thanks to their unstable surface. Simply place the domed side down and step up onto the rim of the platform to increase the intensity level of exercises like:
- Squats (with or without overhead presses)
- Squat jumps
- Any and all plyometric exercises
Aid in Rehabilitation
BOSUs are also useful tools for those recovering from injuries or dealing with chronic back pain. Leveraging the advantage of an unstable surface helps activate muscles in the trunk and lower limbs during moves like isometric squats.
BOSUs can help you reduce the likelihood of sustaining an injury as well. You’ll be building a significant amount of strength and stability in multiple joints, including your shoulders, hips, knees, and ankles. In doing so, you lower your chances of developing knee issues, spraining your ankles, and so forth.
BOSU Moves to Try
There’s plenty of room for creativity when it comes to working out with a BOSU ball, but the following exercises are perfect options to begin your journey with this training tool.
Squats: Get more out of your squats by standing on the domed side of your BOSU. Once you’re ready to add even more challenge to the mix, you can switch to the platform side instead.
Burpees: BOSUS raise the bar on already challenging moves like burpees. Position yours on the ground dome side up and place your hands on it at the point where you drop into the squat position. When you’re ready, add more intensity by flipping the ball platform-side-up instead and lifting the BOSU overhead at the point when you raise your arms.
Oblique Crunches: BOSUs can help you get more out of your crunches as well. For instance, you can lie back across the domed side of the BOSU when doing oblique crunches to help activate different muscles.
These are just a few suggestions when it comes to using your BOSU ball to maximize your workout. There are lots of ways it can be incorporated into just about any exercise routine, so keep seeking out golden opportunities to include one into your training. You’ll get more out of your existing workouts, and add variety and fun to your routine. Explore the possibilities today!