6 BOSU Ball Exercises to Try that Will Boost Your Stability and Balance

6 BOSU Ball Exercises to Try that Will Boost Your Stability and Balance
Elevate your gains game by challenging your balance. A BOSU Ball is one of my favorite rigs in the gym. BOSU Balls are one of the best tools for developing leg and core strength. Strengthening these muscle groups will improve your posture and help avoid potential trips and falls. Balancing exercises require not only strength and technique, but a lot of patience as well. These exercises will improve your ability to focus too.

The importance of a strong and stable body in everyday living is oftentimes overlooked. We need balance to do even the simplest things like lifting our heels to reaching for something or just tying your shoelaces. This is why I like to incorporate balancing routines to accompany my fitness lifestyle and diet. Taking the best supplements for women's health is not enough for me to get a great body. I like to couple it with fun and engaging gym routines.

Here are 6 BOSU Ball exercises you can try in the gym to improve your body balance.

BOSU Push-ups

A Push-up is one of the most popular and effective routines on the planet. So let's start with that one.

  • Make sure that the semi-sphere side of the BOSU ball is faced down so you can use the platform.
  • Place yourself in a push-up position with your hands on the sides of the BOSU ball surface.
  • Engage your core and glutes.
  • Find stability first before lowering yourself down like a regular push up by extending your elbows
  • Push yourself to the top as quick as you can.

Tip: Always engage your core and glutes so your body is more stable as you lower your chest.

BOSU Burpees

Burpees give you a total body workout. It is hard, but it is essential.

  • Stand with your feet apart and hold the BOSU Ball at chest level with the platform side facing you.
  • Come into a squat position.
  • Plant the ball to the ground and jump your legs back into a plank position. 
  • Make sure your hands are level and stable against the flat side of the BOSU ball.
  • Do a push-up.
  • Jump both your feet forward and as you do this engage your glutes.
  • Stand while holding the BOSU ball at chest level.
  • Lift the BOSU ball overhead and make sure your core is engaged.

Tip: This exercise will help you improve your posture so execute this exercise correctly and make sure the spine is long to avoid arching your back.

BOSU Single Leg Romanian Dead lift

This exercise will be a test of focus and balance. As you try to master deadlifts on a BOSU ball, your core is being utilized. There is absolutely no waste in trying to learn this routine.

  • Don't use any weights on your first try to make sure your body is in the correct position.
  • Turn the flat side of the BOSU ball up.
  • Step one foot into the center of the BOSU and let the other foot float behind you.
  • Balance yourself on one foot and reach as far as you can to the surface of the BOSU ball.
  • Stand back up with one foot still floating and the other stable into the ball's surface.
  • Repeat on the other side.

Tip: To add some challenge, hold weights in your opposite hand.

BOSU Bulgarian Split Squat

Strengthen your glutes, hip flexors, back, hamstrings, and quads with this workout. Instead of using a bench, use a BOSU ball to add some balance training.

  • Again, don't use weights until you perfect your body position for this routine.
  • Plan the BOSU ball to the ground with the semi-sphere side facing upwards.
  • Balance on one foot and get your rear foot on top of the BOSU ball with your heel raised.
  • Keep your back straight and your spine neutral.
  • Engage your core and glutes.
  • Pull your front leg down while lowering your rear knee towards the floor.
  • Push your heel planted on the BOSU ball to get you back up.
  • Do it on the opposite side.

Tip: To progress, add some weights.

BOSU Bridge

The BOSU Bridge will add more flexibility and strength to your lower back, legs, core, and hips.

  • Place the BOSU Ball flat on the floor. The semi-sphere surface should be facing up.
  • Lie flat on your back and put both feet on the BOSU ball with your knees bent. 
  • Make sure your feet are hip-width distance apart.
  • Place your arms at your sides with palms facing the ground.
  • Lift your pelvis or hips off the ground and extend.
  • Squeeze your glutes while you are extended and hold this position for 3 seconds.
  • Release yourself slowly back into the ground.

Tip: Lower yourself down with control so your core is challenged.

BOSU Static Plank

Add more variation to your regular plank by doing it on a BOSU ball.

  • Mount BOSU ball dome-side down on the floor. 
  • Get on your elbows into a plank position.
  • Check your alignment and make sure your shoulders are engaged and parallel to your elbows.
  • Keep your hips lifted.
  • Hold for a minimum of 30 seconds. You can increase it to a minute or more as you progress.

Tip: Engage your core as you do this to maximize the workout.

And that is it for some balance tips. I am sure you will love these exercises. Don't forget to eat right and take some organic vitamins and minerals supplements before or after your workout.

Writer Nina Alexandra Palmares is a Cross-country Mountain bike racer for the Rhinohead Philippines team. Off the saddle, she loves to cook 'real' food and perpetually geeks about music, cult movies, bikes, and Game of Thrones . She graduated with a degree in Information Technology. You can follow her journey on Instagram with the handle @winkypalmares and check out her curated bike ride playlist on Spotify.

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