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If you want to add intensity and a little more fun to your workouts, incorporate a
bosu ball. With a flat platform on one side and a flexible dome on the other, roughly half the size of an exercise ball, the BOSU allows you to
work on multiple aspects of your fitness and exercise. If you are a beginner, here you can read how to start.
BOSU is known to help you
focus while working on balance, stability and core strength while training on other things like cardiovascular endurance and strength. You can use the dome side for everything from cardio to strength training exercises, and use the platform side for basic work. This versatility is not surprising: after all, BOSU stands for “use both sides.”
If you’ve never used a BOSU before, it’s important to take some time to familiarize yourself with it. Later you will be able to read the exercises offered by some
basic movements for beginners on the BOSU to help you adapt to the surface. You’ll find standing movements, lower body exercises, and other basic work.
Benefits of the BOSU ball
Exercising with a BOSU ball requires that you
keep your center of gravity on a constantly changing surface. Just standing on it is challenging as your body moves and shifts to keep your balance. In addition to
l Cardiovascular exercise and stronger musclesthe BOSU develops other skills.
Since the BOSU is never stable, you will be
constantly engaging the stabilizing muscles smaller upper and lower body areas for balance. In addition, since the stabilizing muscles of the ankles contract together with the primary muscles to stabilize the joints and maintain balance, it will help facilitate normal daily activities.
In addition to its versatility, the BOSU adds
fun to your workouts usual. You can use it instead of a step for (very demanding) aerobic exercises or while doing some traditional yoga poses, like warrior or triangle. If you are looking for new challenges, it is a great accessory.
heel sinking
This move allows you to get used to the dome side of the BOSU, making it the easiest to start with.
Stand facing the BOSU and place your right heel on the dome. Start over and repeat with your left foot, moving as fast as you can and allowing your heel to bounce off the dome. To make it more difficult, add a jump and switch feet in the air. Repeat for about 30 to 60 seconds.
forward lunge
Stand a few feet away from the BOSU.
Step forward with your right foot right on the target (center) of the dome. Push back to start and repeat on the left side. As you get used to the exercise, move faster or make it more difficult by lunging. You can even add a jump while pushing the dome. Repeat for 30 to 60 seconds.
basic balance posture
For this move, you may need to have a chair or a wall to hold on to while you get used to the move. put
both feet on the dome, placing them on each side of the target. By simply standing up, you will already feel your feet moving and your torso contracting to find your balance.
Add difficulty by letting go of the chair, raising the arms above the head or closing the eyes. Hold the position for 30 to 60 seconds.
compressions
From the basic position,
shift your weight from one foot to the other using your arms for balance. Keep your shoulders and hips square and feel your ankles move to stay grounded on the BOSU. If necessary, take a break and get off if your feet hurt. To make it more difficult, walk or run on top. Repeat for 30 to 60 seconds, then step down and march onto the floor to rest your feet.
hip extension
Get on all fours with your knees on the dome and hands on the ground. The knees should be under the hips and the hands directly under the shoulders.
Contract your abs and lift your left leg up to hip level, keeping the knee bent, and press the heel toward the ceiling. Lower down and do 8 to 16 reps before switching sides. You can make it easier by keeping the toes of your bottom foot on the ground for balance.
basic crunch
Sit in the dome with
hips toward the bottom of the apparatus and knees bent. With your hands behind your head or across your chest, step back until you feel a stretch in your abs. Then contract your abs and curl up. You may need to explore a position that you feel comfortable in. Do 8 to 16 repetitions.
squats
put d
e stand on the dome with feet slightly in front of center. Bend your knees and squat down, as if you were sitting on a chair. Keep your back straight and your torso up, and extend your arms to help maintain your balance.
Go as low as is comfortable for you and push up. You may need to place your feet in different positions to find one in which you can maintain your balance as you squat. If you want more intensity, hold weights or a medicine ball. Do 8 to 16 repetitions.
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