Bosu ball workout pdf

Just to get the kind of feel for what it feels like to do a crunch on a ball. Bosu, which stands for both sides utilized, has a flat platform on one side and a squishy rubber hemisphere on the other, making it look a little bit like a stability ball cut in half. The best bosu ball workout for beginners follow along. Stability ball exercises have been used since the early 1960s, but when bosu balls were introduced in 2000, ball workouts rose to a whole new level of. Equipment needed is a bosu ball, 5 pound dumbbells and 8 or 10 pound dumbbells. Im also fairly certain that youve never used a bosu ball before, at least not of your. Tighten your core and lift up into a side bridgeplank. Youre pressed for time and only have 30 minutes to get a fullbody workout in.

If you want to add both intensity and a little more fun to your workouts, try incorporating a bosu balance trainer. Functional balance training using a domed device bosu aok. Discount not valid on professional fitness education. Bosu total body workout kimberlee kabbes, acsm cpt derived from.

Melt off the inches with these amazing bosu workouts. Pressing down, so theres no space between your back and the ball. Hiit training using a bosu ball and incorporating stability, core and weight training. The truth is, the bosu ball is one awesome piece of equipment. Perform each exercise for 60 seconds, resting for 10 seconds in between. The real jock website provides a fullbody workout that will challenge your core, legs, arms, chest, and shoulders, plus the many small muscles that support and stabilize them. The bosu ball ab exercises that are actually safe to do. David weck invented the bosu ball in 1999, and it looks like a stability ball cut in half.

Studies in the journal of strength and condition research found that not only are bosuballs effective in improving postural stability and dynamic balance in adults aged 65 years and older but they also. The bosu ball is one of the best ways to get a full body workout. Mix and match five of these exercises for a bosu ball workout thats sure to challenge you. In this section, i want to present five different type of bosu ball workouts. Since youre using an unstable surface, performing an exercise on the bosu ball helps improve your balance. Heres how to work your arms, legs, abs and more on a bosu ball. Optimal balance is one of the main benefits of using the bosu ball.

The bosu ball workout plan takes 4 weeks to complete, requires 4 days per week, and requires an beginner skill level. The best bosu ball workout is one that incorporates a variety of exercises that will improve strength and balance. A bosu ball is an exercise tool that tests your core strength and balance by adding an element of instability. Its that halfcircle stability ball gathering dust in the corner. Bosu is an acronym, which stands for both sides utilised, meaning both sides of the ball can be used as part of your workout exercises. Place one hand on each side of the bosu with the arms extended and in line with the shoulders. Step 1 place a bosu ball on the floor so the halfball is facing down. For these bosu ball exercises, youll start with a core activation move before firing up the obliques and stabilizer muscles. Either on knees or toes, hold your body in this pushup position with abs in, body in a straight line. See more ideas about bosu workout, bosu ball and exercise. Bosu balance exercises 7 basic bosu exercises to try. Today, were switching over to the fitness side of jar of lemons with a 5minute bosu ab workout. Dont buy into the idea that you have to have lots of money to get in shape achieving fitness is about dedication and commitment, time management, and a little knowhow. Why the bosu ball gets a bad rap despite being quite useful.

Ultimately, youll get a more intense core workoutno matter what muscles the exercise technically targetsand improve your balance by using a tool that challenges stability like a bosu ball. Read all about my favorite moves and challenging exercises and bosu ball workouts for abs, legs. Advanced bosu ball hiit workout to train like an athlete. I like to do full body workouts on the bosu ball three days per week. About the bosu bosu is an acronym that stands for both sides utilized.

With the round side of the bosu ball facing up, place right foot on the center of the bosu ball, keeping left foot on the ground to the left of the ball. Jump, and replace the right foot with the left foot, landing with your right foot to the right of the bosu ball for 1 rep. Get into pushup position with the knees on the floor for a more basic exercise and the legs extended with the toes on the floor for a more advanced exercise. Turn the bosu so platform is up and hold on widest portion, chest directly over middle. When using a bosu ball the aspect of instability makes all of the major muscle groups work together. When training on an unstable surface, the core automatically fires and contracts to keep the body upright. Beginner bosu ball workout bosu ball exercises shape. The bosu ball is even effective in increasing stability and mobility in older adults, with a study showing that just 12 weeks of training with a bosu ball improved static and dynamic balance, as well as postural stability. The best bosu ball exercises to improve strength and balance. Boredom is a big deal when it comes to sticking with any fitness regimen. In fact, to sell you on the power of adding some fresh stations to your usual circuit, we asked chris barnes, f45s athletic director, to create a totalbody hiit workout exclusively for shape usingbesides your body weightan oldschool bosu ball. Plus, the bosu ball gives you a better range of motion something stability and mobility training help with, too, so you can try more challenging exercises as you become stronger. Use stability balls on a clean, smooth surface floor or carpet, free of debris and sharp objects that may cause wear on ball surfaces or puncture the ball. Complete the entire circuit, then switch sides the second time around.

Set the bosu ball down with the flat side on the ground. A few weeks ago we posted a great workout using the bosu ball, a fabulous piece of equipment that forces you to balance while performing strength. Page 1 page 2 page 3 page 4 page 5 page 6 page 7 page 8 page 9 inflating page 10 page 11 page 12 page page 14 14. These five exercises take advantage of the instability of the balance trainer, requiring you to actively engage multiple muscles and providing an effective core workout. How to do a bosu ball workout for beginners howcast. Heavy weight workouts certainly increase endurance and are a part of my workout as well, but i must incorporate single leg, core and plyometric exercises as well as squats and lunges on a bosu ball to increase the balance i will need on uneven surfaces when skiing, and this is where balance exercises can be overlooked. Bosu workouts can also help improve your strength and balance, which is important for preventing injuries, says rustin steward, a trainer at reebok sports clubny, in new york city, who designed this totalbody routine. Add difficulty by bending elbows and lowering into a pushup. Lift your legs up into a v and lean torso back, keeping back straight and abs contracted. Place one forearm on the bosu ball and extend your legs out straight, feet stacked so that youre lying on your side. It is a balance trainer that was introduced to a select number of professional and olympic training teams in the fall of 1999.

Avoid using chemical cleaners that may damage the ball exterior. Sit with hips slightly forward on the ball and place your hands behind you on the ball. Anyway, i really experienced an incredible workout with this video and recommend it for people who want to keep bosu workous as their main or as part of their workout routine. Because any exercise using the bosu ball challenges the balance, newbies should start by practicing standing on the dome side to get used to. To make it more difficult, take hands out in front or more difficult over your head. A basic crunch that you can do on the bosu ball is to just lie back, bringing your lower back into the ball. This is just like a regular pushup except you are balancing your body while on the bosu ball.

Challenge your balance, core strength, and stability. The bosu ball is a balance trainer that helps improve coordination. A bosu ball is the perfect tool to train every part of your body. And even though this workout is only 5minutes long or 10, or 15, depending on how much time you have, its killer. Aim for 3 sets of 12 reps for each exercise, and complete the routine once a week to add variety to.

Bosu ball exercises build strength in the core muscles and train the sense of balance as well as any. Workouts o workout 1 foundations o workout 2 running. With one side a flat platform and the other a flexible dome, kind of like half of an exercise ball, the bosu allows you to work on multiple aspects of fitness and exercise. See more ideas about bosu workout, workout and bosu ball. Why wobble on a stability ball when you can improve your core strength and balance with the bosu ball. It can make even the simplest exercises more difficult by adding a balancing aspect to your workout. You can purchase the bosu balance trainer i was using here. Use this bosu ball workout to burn calories, get your heart rate up, and build muscle. This design helps to add the xfactor thats missing in your workout routine and gives amazing results in just three weeks time.

Below is a quick 15 to 20minute ab workout using your bosu ball and some of the exercises listed above. Break a sweat with some of my favorite bosu ball training exercises in the workout below. You calves, quads, hips, and core have to work extremely hard to keep you upright much less perform the actual movement for a given exercise. Assume a pushup position with your hands on the sides on the balls platform. Thus, the bosu challenges individuals to build strength and balance simultaneously. How to do a dumbbell workout with a bosu ball howcast. The large blue bosu makes all my bosu workouts a lot harder than when i was using the small pink sport model. Stability ball exercises have been used since the early 1960s, but when bosu balls were introduced in 2000, ball workouts rose to a whole new level of popularity. The bosu is an effective tool for training both static and dynamic balance, as well as training motor skills, kinesthetic awareness and proprioception. It makes otherwise eh, that was easy moves, like squats, much, much harder by adding an element of instabilitywhich means. Switch up the exercises to keep your body guessing as you perform this routine 2 to 3 times a week. The bosu balance trainer, often shortened to just bosu ball, was invented in 2000 by david weck as a more stable alternative to the traditional stability ball.

So when youre using dumbbells on a bosu ball, you probably want to get on with the dumbbells in your hand already unless you have someone to hand them off to you. Next, youll work the inner and outer thigh muscles and end with a burst of cardio, lewis says. With 11 exercises in all, many that are included in previous posts, youll experience a full body blast. The bosu ball isnt glamorous, but the gym staple sure is effective. For easy access we have provided a qr code and direct link in the inside cover of this manual. Clean stability balls regularly with water or mild soapy water.