I recently bought one from Costco and I LOVE it!! The BOSU ball is a simple, inexpensive piece of fitness equipment that has endless workouts you can do each day. With a flat platform on one side and a rubber dome on the other (resembling half an exercise ball), BOSU originally stood for “Both Sides Up,” meaning you can use either the flat or the rounded side depending on your workout.
BOSU Provides a Total Body Workout
Because the BOSU is inherently unstable, it adds intensity to your workouts, requiring you to engage your core muscles in order to maintain balance. It’s a form of functional training that can not only get you in shape but make you better equipped to better perform the movements you need to get through the day, which becomes especially important as you get older.For instance, every time you walk your body must adapt to uneven terrain. The BOSU ball also forces you to maintain your center of gravity while performing various activities, providing an effective way to prepare and tone your body for everyday life.
Plus, virtually any workout can be enhanced by incorporating the use of a BOSU ball; because it requires you to use more muscles to stabilize your body, it means your workout will be more intense and you’ll burn more calories too. To build more strength you can add weights to your workout.
BOSU benefits include:Balance Training, Enhanced Flexibility, Building Strength, Core Training, Cardio workouts, Increased Endurance and Kinesthetic Awareness.
A Total Body BOSU Ball Workout to Try
About.com recently featured a total body workout using a BOSU ball3 that is definitely worth trying. You can complete each exercise in order, increase it to two or more sets of each, or break the routine down to focus on just upper or lower body moves, if you’re short on time. A sample of the exercises include:I love the simplicity of the Bosu ball and the fact that I can do these exercises in my living room.
Warm-Up
Lower Body Exercises
- Triple Squats
With the platform side down, stand to the side of the BOSU with your right foot on top. Squat down, then step onto the dome with your left foot and lower into another squat. Next, step to the other side of the BOSU and squat, repeating the sequence of triple squats for about a minute.
Upper Body Exercises
- Power Lunges
Perform a typical lunge, but start with your right foot on the BOSU dome. As you rise from the lunge, jump up and switch legs in the air so your left foot lands on the dome and your right foot is behind you. Continue this jumping/lunging motion for up to 16 repetitions for excellent endurance and heart benefits.
- Hamstring Tilts
With the dome-side down, lie on the floor on your back with your knees bent and both feet on the platform. Lift your hips a few inches off the floor and press the dome forward and backward with your feet to work your core muscles and hamstrings (repeat up to 16 times).
- Hip Extensions
Get on your hands and knees with your knees on the dome-side of the ball and your hands on the floor. Lift one leg up in-line with your hip, keeping your knee bent, and press your heel toward the ceiling. Repeat up to 16 times and then switch to the other leg. A weight can be placed behind your knee for even more intensity.
Core Exercises
- Pushups
Perform a regular pushup, but place your hands on the platform-side of the BOSU instead of on the floor. Along with working your chest and arms, this move also works your core.
- Back Extension
With the BOSU ball platform-side down, lie over the ball on your stomach with your hands under your chin. Contract your abs to lift your head and feet off the ground, extending your back. Lower and repeat while holding your abs tight, for a total of one to three sets of 8-16 reps.
- One-Armed Row
Place the BOSU platform-side down, then kneel with your left knee on the dome and your right hand on the floor. Your right leg should be extended straight out behind you. With a weight in your left hand, bend your elbow and pull it to your torso. Lower and repeat for one to three sets of 8-16 reps, then switch to the other side.
- Plank
With the dome side down, get into a push-up position but keep your elbows straight, not bent. You can keep either your knees or toes on the ground, holding the plank position (with your abs tight) for up to 60 seconds.
- Full Crunch
Place the platform side down, then lie on the ball on your back. Pull your knees into your chest and keep your hands behind your head. Squeeze your abs and lift your shoulders and hips off the dome in a full crunch. Repeat up to 16 times.
I purchased My Bosu Ball at Costco for $89.95 which also included a DVD with exercises to help you get started. You can purchase Bosu balls at most fitness stores and Amazon.com
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