4 Bosu Ball Exercises For The Abs And Core
The Bosu Ball - That half ball, half platform inflatable thing that looks like it belongs in a circus. We're here to tell you "don't let its whimsical appearance fool you" - the Bosu is a serious piece of equipment that can take your fitness up a notch. By challenging your balance, stability, and coordination, using a Bosu Ball in your workouts can help improve your overall strength, flexibility and athleticism. Are you just diving into the world of Bosu? Let's bounce into the benefits of training with a Bosu, why it's one of my favourite tools in the gym and exercises for the abs and core for you to try.
How does it work?
So, how can a Bosu Ball help improve Strength, Balance and Coordination? We've broken it down for you in the table below.
| Strength | Balance | Coordination |
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It engages more muscles: When you perform exercises on a Bosu ball, your body is forced to engage more muscles than it would on a stable surface. This is because the unstable surface of the Bosu ball challenges your body's balance and stability, requiring more muscles to activate to maintain your posture. |
Challenges your stability: The Bosu ball is an unstable surface, which means that when you stand, sit, or perform exercises on it, your body has to work harder to maintain balance and stability. This challenge forces your muscles and nervous system to work together to keep you stable, improving your balance over time. |
Increases sensory input: The Bosu ball's unstable surface provides sensory input to your feet, which sends signals to your brain. This sensory input helps to improve the communication between your brain and muscles, increasing coordination. |
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Increases core strength: Many exercises performed on a Bosu ball, such as squats, lunges, and planks, require you to engage your core muscles to maintain balance and stability. This can help you develop a stronger core, which is essential for improving overall strength. |
Activates your stabiliser muscles: When you're standing on a Bosu ball, your body activates small, often neglected stabiliser muscles in your feet, ankles, and core. Over time, these muscles become stronger, providing greater support to your body and improving your balance. |
Challenges balance and stability: The Bosu ball's unstable surface challenges your balance and stability. This forces you to make quick adjustments to maintain your balance, which helps to improve your coordination. |
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Enhances proprioception: Proprioception refers to your body's ability to sense its position and movements in space. Using a Bosu ball can help improve your proprioception by challenging your balance and coordination. This can help you improve your body awareness and control, which can translate to better strength and performance in other activities. |
Improves your proprioception: Proprioception is your body's ability to sense where it is in space. The Bosu ball challenges your proprioception, forcing you to pay attention to your body's position and make quick adjustments to maintain balance. As you practice, your body becomes better at sensing changes in position and reacting to them, improving your balance. |
Engages multiple muscle groups: Many exercises performed on the Bosu ball, such as lunges, squats, and push-ups, engage multiple muscle groups simultaneously. Engaging multiple muscle groups requires greater coordination and communication between your brain and muscles. |
| Adds variety to your workouts: Incorporating a Bosu ball into your workouts can add variety and challenge to your routine. This can help prevent boredom and plateaus, and keep you motivated to continue working towards your strength goals. |
Provides a low-impact workout: Using a Bosu ball can be a low-impact way to improve your balance, which is especially important if you're recovering from an injury or have joint pain. The Bosu ball's soft, unstable surface can help reduce stress on your joints while still challenging your balance and stability. |
Provides a fun challenge: Using the Bosu ball can be a fun and engaging way to challenge your coordination. This can help you stay motivated and interested in your workout routine. |
Don't believe us? Try using a Bosu Ball for a few weeks then re-enter a strength program and you'll be blown away by the difference made in the abovementioned areas!
What to do with a Bosu?
As the title of this blog post suggests we do have some exercises for you to get started with on your new Bosu Ball! This a great Core and Glute Combo that you can either do as a workout on it's own or use as a finisher to one of your workouts. The movement images are thanks to @fit_lil_mel.
Structure:
Complete 10 reps of each exercise one after the other, with one minute of rest at the end. Complete 4 rounds.
The workout:
Donkey Kicks:
- Place your body in a four point position, with your knees under the hips and elbows under the shoulders as they rest on the bosu ball.
- Keeping your right knee bent, lift your leg up behind you, keeping your foot flexed and your toes pointed down towards the floor. Make sure to engage your core and keep your back flat as you lift your leg.
- Squeeze your glutes at the top of the movement, then slowly lower your leg back down to the starting position.
- Repeat for a set of 10 reps on one side, then switch to the other side.
Assisted V Ups:
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Begin by sitting on the Bosu ball with your feet on the ground and your knees bent. Lean back slightly and place your hands behind you on the bosu.
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Slowly lift your right foot off the ground while simultaneously bringing your left arm off the ball, forming a V shape with your body. Keep your right arm on the ball to support yourself and the working arms and legs as straight as possible.
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Tap your hand onto the toes of the foot, then slowly lower your body back down to the starting position.
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Repeat for a set of 10 reps on one side, then switch to the other side.
Hip Extensions:
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Begin by lying face up on the floor with your upper back and shoulders resting on the ground. Place your feet on top of the Bosu ball, with your knees bent and your feet shoulder-width apart.
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Brace your core and drive your heels into the Bosu Ball and raise your hips off the ground as high as you can, squeezing your glutes at the top of the movement.
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Hold this position for a second or two, then slowly lower your hips back down to the starting position.
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Repeat for a set of 10 reps.
Single Leg Hip Extensions:
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Begin by lying face up on the floor with your upper back and shoulders resting on the ground. Place your feet on top of the Bosu ball, with your knees bent and your feet shoulder-width apart.
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Lift your left foot off of the ball and hold the left leg at 90 degrees from the hips. Drive your right heel into the Bosu and lift the hips off the ground as high as you can, squeezing your glutes at the top of the movement.
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Hold this position for a second or two, then slowly lower your hips back down to the starting position.
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Repeat for a set of 10 reps on one side, then switch to the other side.
Summary:
As you can see, adding a Bosu ball to your workout routine can spice things up and bring a whole new level of fun to your exercise regime. Whether it makes you feel like a donkey or a gymnast, these Bosu ball exercises will make a big difference. So, next time you're looking to work on your abs and core, don't settle for boring crunches - grab a Bosu ball and let the fun begin. Who knows, you might even get some abs in the process!
Written by Fitness Warehouse Personal Trainer, Simon Mitchell. Simon has a Bachelor of Human Movement, is a certified FMS trainer and has worked in the fitness industry since 2003. Simon started his fitness journey as a trainer with iNform Health and Fitness before moving into commercial radio and then back into fitness with Bodyism in the United Kingdom and Australia. A career highlight was being one of Daisy Ridley's personal trainers on Star Wars IX - The Rise Of Skywalker.