The Bosu Ball. It sounds as funny as it looks, but it's actually one of my favorite pieces of gym of equipment to work my core - abs and back. The Bosu Ball doesn't seem super popular among those at the gym, but I have a strong feeling that it's because most people have no clue how to use it! It's half of a medicine ball with a sturdy and flat rubber bottom, with handles on both sides, and it's designed to be used on the floor with the flat side up or down. (Interestingly enough, the name, "BOSU" actually evolved from "Both sides utilized.") I actually learned about the Bosu Ball for the first time when I was a Freshman in college. I took a an exercise class at the campus gym, and the instructor had us using it to work our entire body. Brutal!
According to the BOSU website, the Bosu Ball has three main purposes: Core stabilization, neutral spine posture, functional and balance training. Now, what does that all of that mean, exactly? I'm not sure it really matters, as long as you know how to use the piece of equipment and it feels good to you! As I mentioned earlier, I personally love using the Bosu Ball because it helps me work my core muscles really effectively. You know how when you do crunches on top of a medicine ball, it's a little bit harder than if you just do them on the floor? Well, the Bosu Ball works the same way...only better! When you do your crunches on top of the Bosu Ball, you don't have to do 20 of them before you actually feel anything, and you don't have to worry about getting the medicine ball in just the right position in order to make it work. You'll start feeling the burn right away.
I'm sorry if I sound a bit like an infomercial, because I swear I never get paid for my fitness posts! The Bosu Ball is a great piece of equipment that you can use to add an extra element of difficulty to all of your resistance training exercises, whether it's bicep curls, squats, push-ups or sit-ups. Yet while it can be a great addition to your typical workout, I don't think people know nearly enough about it and how to use it effectively. So with that, I thought I would shed a little light on this seemingly odd-looking ball thing that may be sitting on your own gym floor right now!
Bridal Fitness on Paper - Bosu Ball Exercises
- Arm Exercises: Push-ups, with the ball side down for an added core balance challenge; Burpees while keeping the Bosu Ball in your hands, flat side facing you; Bicep curls, swimmers press, lateral arm raises, tricep extensions and more while balancing on the Bosu Ball, ball side-up for easier and ball side-down for an extra challenge!
- Ab Exercises: Crunches and sit-ups while laying on the round side of the Bosu Ball; Side crunches, laying on the ball on your side with your legs stacked out straight; Dynamic plank, rising from the elbows to the hands one arm at a time, with the ball side facing up; Plank, with the ball side down; V-ups, raising your straight legs up toward the ceiling while seated on the ball side and your hands on the ground to stabilize you.
- Legs and Butt Exercises: Squats, standing on the flat side of the bosu ball for an added balance challenge; Bridge pose and butt lifts with your back on the floor and your feet on the ball side of Bosu Ball; Lunges with your front foot planted on the ball and your back foot on the ground; Calf raises with both feet on the ball, or for an added challenge, try balancing on one foot; Knee lifts, standing on the ball side of the Bosu Ball, lifting one knee to waist height; Medicine ball squats, standing on the round side squatting while raising a weighted medicine ball over your head.
Bridal Fitness on Paper is a weekly blog series posted every Monday, where I share and review a wide variety of cardio and resistance training workouts, both inside the gym and out. Bridal Fitness on Paper is meant to help guide brides along their weight loss journey all the way to the altar and beyond! All of the reviews posted are based on my own experience; I am not a fitness or nutrition professional. If you're curious about a specific workout, and you'd like for me to review it, please do leave a comment below or feel free to send me an email at Sarah - at - apaperproposal - dot - com.