6 Exercises With The BOSU Ball
When you are really into fitness you may want to get the best out of your exercises. This can be made possible by using fitness training devices. There are so many and the one discussed in this post is the BOSU ball.
The BOSU ball was invented in 1999 by David Weck. It has a rigid platform to which an inflated rubber hemisphere is attached. It looks more like a halved stability ball. BOSU is an acronym for “Both Sides Up” which refers to the 2 ways the ball can be positioned. The device is basically used for balance training. The BOSU ball is stable with the dome side facing up, it provides an unstable surface that can be used for aerobics and athletic drills. When the device is flipped over the platform faces up and the device becomes unstable and can be used for several exercises. BOSU ball has a variety of takers from young to the elderly and from the injured to the athletes.
The BOSU ball makes your exercise even more challenging. Providing an element of instability they force you to remain steady by using your core. BOSU workouts help improve balance and strength. Here is a workout plan for you using the BOSU ball. You need to do them 2-3 times a week.
1) Forearm plank
This move targets the core, lower body and shoulders.
- Place the BOSU ball with the dome side up
- Resting your forearms on the dome get into the plank position by keeping the shoulders over the elbows.
- Your body should be in a straight line from your head to your heels.
- Pull your abs towards the spine.
- Hold the position for a minute.
2) Side Plank
This move targets the lower body, obliques and shoulders
- Place your right forearm on the dome of the ball and keep your left foot on top of your right. Lift the body off the ground.
- You should be in a straight line from head to toe.
- Contract the abs and squeeze the glutes
- Hold position for 30 seconds and then switch sides.
3) One legged bridge
This move targets the core, glutes and hamstrings
- Lie on the back and place your right foot on the dome of the ball.
- Keep your left foot extended towards the ceiling with the palms along the floor with your palms facing up.
- Press the right foot into the ball’s dome and lift your uperbody till it is in line with the right thigh.
- Hold position for a count of 2 and return to the starting position slowly.
- Repeat 15 times and then switch sides.
This move targets the shoulders, core and lower body.
- Flip the BOSU ball so that the platform comes on top.
- Hold the sides of the platform and get into the plank position.
- Run in the same place bringing each knee to the chest. Do so for one minute.
5) Burpee jump
This move targets the lower body, core and shoulders.
- Place the ball with the dome side up.
- Stand by keeping your feet a shoulder width apart.
- Place both your hands on the dome and get into the push up position.
- Jump back into a squat and then stand up.
- Jump on and off the dome with both feet. Repeat this 12-15 times.
This classic move targets the chest, core, arms and lower body.
- Place the ball with the platform side up.
- Hold the sides of the platform or place your hands on top of it.
- Perform a push-up while keeping your body in a straight line.
- Do 10 reps.
Ready to workout with the BOSU ball?
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