7 BOSU Ball Exercises For Beginners

Have you ever noticed what appears to be half a fit ball in the corner of your gym or physio’s practice and wondered what it is used for?

It may look like an accident waiting to happen, but those gym goers wobbling back and forth are onto something.

The BOSU-ball is a sure-fire way to improve your core strength and balance, and in this article I’ll tell you why, along with 7 key BOSU ball exercises to get you started. So let’s get into it.

What is a BOSU ball?

BOSU is an acronym, which stands for ‘both sides utilised’, meaning both sides of the ball can be used as part of your workout exercises.

Studies in the Journal of Strength and Condition Research found that not only are BOSU-balls effective in improving postural stability and dynamic balance in adults aged 65 years and older but they also decrease the risk of falls.

Furthermore, if you are younger and into sporting activities, they have been shown to help improve core stability and contribute to injury prevention.

How does it work?

Your core stabilising muscles work functionally during sitting, standing and lying positions and can be challenged with traditional stabilisation or isolation exercises.  

The BOSU-ball adds another dynamic to your workout, as it requires your core stabilising muscles to work together to maintain stability.

Therefore, the use of the ball allows you to make traditional exercises more challenging in order to further improve core stability, balance and proprioception.

7 BOSU ball workouts

Interested in beginning your journey to improving your core stability and control? These 7 BOSU-ball exercises will help get you started.

Stabilisation Squat

Perform a squat by placing one foot at a time on the flat side of the BOSU-ball. Ensure that your feet are shoulder width apart and that you have gained balance before starting the exercise. Once you are comfortable, slowly squat down while keeping your chest and back straight and knees pointing forward throughout the exercise.

 

Front Lunge

Start by placing the flat side of the BOSU-ball on the floor. Face the ball and step onto it with one leg. From this position gradually lower into a lunge keeping your leading knee pointing forward at all times. When you get to the bottom of your lunge push up with your leading leg into original starting position. Repeat on alternate leg.

 

Drinking Bird

Keeping the flat side of the BOSU-ball face down and step up with just one leg onto the centre of the ball. With that knee slightly bent begin to learn forward at your hip and straighten your free leg behind you. Slowly lower your chest as far as comfortable and then gradually return to standing position. Ensure that your pelvis is level throughout the movement.

 

Single Leg Bridge

Place the flat side of the BOSU-ball face down. Position yourself so that you are on your back with one foot placed in the centre of the ball and your knee bent at 90 degrees, with the other legs hip and knee at a 45 degree angle. Tighten your abdominal and buttock muscles to slowly lift your hips towards the ceiling. Hold, then return to starting position.

 

Push-Up

This exercise is performed with the flat side of the BOSU-ball facing up. Place your hands on the outside of the platform ensuring that they are directly under your shoulders. Assume the push up position making sure that you engage your core and maintain a flat back throughout the exercise. Slowly lower your chest towards the platform, then push back up into starting position.

 

Forearm Plank

Turn the BOSU-ball over so that the flat side of the ball is facing down. Gently place your forearms on top of the ball so that they are shoulder width apart. Move into the plank position ensuring that you maintain a flat back and engage your core throughout. Hold the positon for a predetermined time.

 

Side Forearm Plank

With the flat side of the BOSU-ball facing down place one forearm on the centre of the ball, position yourself in a side laying plank position. Make sure that your elbow is placed directly under your shoulder. Prop yourself up into side plank by activating your core and gluts to lift your body off the ground. Hold this position, keeping a straight line from head to feet. Repeat on alternate side.

 

Correct technique is important!

The above examples provide only a guide on how to perform these bosu ball exercises. I can’t underestimate the importance of using the correct technique to get the most out of your BOSU-ball.  To learn more about engaging your core during these exercises simply ask your physio. They’ll be more than happy to help.

 

Matt Ransom – Physiotherapist, Back In Motion Semaphore 

Matt completed his Bachelor of Physiotherapy at the University of South Australia. He has a particular interest in sports and musculoskeletal physiotherapy and has been working at the Adelaide Crows Football Club since 2011. Matt believes in the unique Results4Life® philosophy that underpins our clinical delivery of care. This means lifelong optimal health outcomes for our clients.

 

Reference list:

• Amat, A, Contreras, F, Vega, R, Martinez, I, Alvarez, P, Lopez, E 2013, ‘Effects of 12-week proprioception training program on postural stability, gait, and balance in older adults: A controlled clinical trial’, Journal of strength and conditioning research, Vol. 8, No. 27, pp. 2180-2188.
• Franco, N, Lopez, E, Vega, R, Contreras, F, Amat, A 2012 ‘Effects of proprioceptive training program on core stability and center of gravity control in sprinters’, Journal of strength and conditioning research, Vol. 8, No. 26, pp. 2071-2077.
• Czaprowski, D, Afeltowicz, A, Gebicka, A, Pawlowska, P, Kedra, A, Barrios, C, Hadala, M 2014, ‘Abdominal muscle EMG-activity during bridge exercises on stable and unstable surfaces’, Physical therapy in sport, Vol. 15, No. 3, pp. 162-168.