The Bosu ball, an exercise equipment that’s inflated on one side and flat on the other, can do wonders to improve your balance and add stability to your exercises. The term ‘Bosu’ stands for ‘both sides up,’ emphasizing its dual functionality.
“It is a half-ball attached to a flat surface,” says Dr Thejaswi G, physiotherapist, Aster Women and Children Hospital, Whitefield, Bangalore. “It is called ‘Bosu’ because you can use it on either side. It improves balance, strengthens the core and makes you more stable. It boosts your overall fitness for sports and is a handy tool for improving your fitness levels.”
Benefits of exercising with Bosu ball
“Standing or exercising on an unstable surface engages the stabilizer muscles,” says Dr Thejaswi. This leads to a more holistic improvement in strength and muscle mass. Due to the increased stability demand, overall strength, flexibility and proprioception are enhanced.
Training with a Bosu ball also engages your core muscles, helping to develop a strong midsection. “It can add resistance to traditional exercises like squats, lunges and push-ups,” says Dr Thejaswi.
Besides core strengthening, it’s also effective in improving jump performance. A study conducted on ninety male football players for six weeks found that Bosu ball training improved their single-leg hop distance and vertical jump height.
Additionally, the equipment is used for physical therapy and rehabilitation from injuries, especially those related to balance and stability.
Exercising with Bosu ball: What are the common mistakes?
People often overlook certain aspects while working out with the Bosu ball, which can increase the risk of injuries. Some of the mistakes include:
♦ Improper footwear and foot placement
People often place their feet too close or too far on the ball. Incorrect and uncomfortable foot placement makes it difficult to be stable, reducing its effectiveness and increasing the chances of injury. “Wear slip-resistant footwear to avoid slipping or losing balance,” suggests Dr Thejaswi.
♦ Poor core engagement
The core plays a major role in balancing yourself on the Bosu ball. “Failure to engage the core properly reduces workout efficiency and stability,” says Dr Thejaswi. This can make you fall off the ball.
♦ Inadequate stability
Some may have the notion that exercising on a Bosu ball requires the same level of stability as on a flat surface. “However, this is not the case. Instability can lead to poor form, increasing the risk of potential injuries,” warns Dr Thejaswi. “Start with basic exercises to build stability before you advance to complex ones.”
♦ Lack of gradual progression
Gradual progression is key when starting any new exercise or using new equipment. “Jumping to advanced exercises without mastering the basic ones increases the risk of injury,” says Dr Thejaswi. Skipping to advanced movements makes one ill-prepared for more challenging exercises. Hence, building a solid foundation is crucial to stay injury-free and achieve gains.
Bosu ball exercises based on progression
Some Bosu ball exercises that can add a whole new dimension to your workout routine are as follows:
♦ Basic balancing
Start by standing on the ball with both feet and focus on maintaining balance, gradually progressing from a static stance to side-to-side weight shifts.
♦ Static exercises
Once you have mastered basic balancing, graduate to static exercises like squats or lunges. Begin with your body weight before incorporating additional resistance or complexity.
♦ Squats
Stand on the flat side of the Bosu ball with the feet shoulder-width apart. The instability of the ball can cause you to lose balance. Hence, adjust your squat depth accordingly.
♦ Lunges
While standing on the flat side of the ball, step back into a lunge, keeping the front knee aligned with the ankle. The instability of the ball will add a challenge to the exercise.
♦ Planks
Place your hands on the flat side of the Bosu ball and take a plank position, gradually increasing the duration. Once you have mastered the exercise, graduate to a push-up.
♦ Push-ups
Place the ball with the inflated side up. Assume a plank position, placing your hands on either edge of the ball. While stabilizing your body, perform push-ups, engaging your chest, shoulders and core.
♦ Mountain climbers
Start in a plank position with your hands on the flat side of the ball. Drive your knees alternately towards your chest in a running motion, keeping a steady pace. Apart from improving balance, this dynamic exercise engages the core, shoulders and legs.
Takeaways
- The Bosu ball is an exercise equipment that’s inflated on one side and flat on the other. It plays a key role in improving balance and adding stability to your workouts.
- Bosu ball exercises also improve core strength and jump performance. Additionally, it’s also utilized for rehabbing from injuries.
- Improper foot placement, poor core engagement and a lack of gradual progression can make one susceptible to injuries.
- It’s crucial to master balancing on the ball. Once that’s achieved, you can gradually start exercising with it.
