We all hit a point in our fitness regimens when stagnation takes over. Basically, it’s that moment when we stop seeing results even after all these efforts. This is the time we have to improve our game and try something different. It could be increasing reps, lifting more weight, or bringing equipment into your regimen that can raise the bar. Speaking of equipment, have you ever seen that ball that sits in a corner of your gym? Well, if you have, you better get your hands on it, because today we’re going to unravel how the BOSU ball can make a big difference in your weight loss journey.
Want to know what the hell you’re supposed to do with it?” Well be patient as Mukul Nagpaul, founder of Pmftraining and ambassador for the Fit India Movement, is here to help you.
What is a BOSU ball and how can you use it?
The BOSU ball (BOSU is short for “both sides up,” by the way) creates instability, which forces you to engage your core and use more muscle groups to keep your body in the correct shape and position. As a result, you can expect to improve your balance and give your whole body an even greater challenge.
“First of all, I have to say that a BOSU ball is a great choice if you really want to work your body. It looks like a stability ball cut in half. However, it’s an amazing tool to help you build strength and adds the extra challenge of balance training. Essentially, it takes many of your favorite bodyweight and strength dumbbell moves and adjusts them a bit by adding an unstable surface,” says our fitness expert Mukul Nagpaul.
A BOSU ball workout is a great way to mix it into your routine a few times a week to add intensity and variety while keeping your muscles guessing.
Nagpaul says, “Changing your workouts is crucial to seeing results – you don’t want your body to get used to doing the same thing over and over again. So incorporating the added BOSU challenge means even more muscle-busting perks!”
He recommends these 4 exciting exercises you can do with a BOSU ball.
BOSU ball board
Mastering a high plank with a BOSU ball is a good place to start if you are new to this strength training tool. This forces you to recruit more muscles to maintain stability on uneven terrain. Try holding a plank for 30 seconds and work your way up from there, increasing the total amount to a full minute.
BOSU ball push-ups
Flipping the BOSU ball to its rubberized side takes your push-ups to a whole new level. Remember, you want to keep your shoulders directly over your wrists, so if you find that they pull away from your wrists to take less pressure off them, drop to your knees and do a modified pushup. The key here is to maintain proper form on an unstable surface.
How to do BOSU Ball Pushups: Flip into a BOSU ball and place your hands on the edges of the flat surface shoulder-width apart. Squeeze your core and glutes to avoid rocking your body from side to side. Lower your body towards the ball, then lift yourself back up to the starting position. This is a representative.
BOSU ball oblique crunches
This exercise sounds deceptively easy, but holding the crunch at the top of the movement emphasizes engaging the lateral abdominal muscles, also known as the obliques. Shape is also key here. Be sure to keep your hips straight and one leg stacked on top of the other.
How to do oblique crunches: Get into a side forearm plank position on your right arm. Rest your right hip on the ball and stack your left leg directly over your right, squaring your hips. Place your left hand behind your head, squeezing your left obliques, and lift your legs to do a crunch. Pause for a moment at the top of the movement before bringing your legs back down. This is a representative.
BOSU ball wrists
Test your balance with this BOSU ball exercise. Lunges are a great exercise to strengthen your quads and glutes, while challenging the stability of your legs.
How to do BOSU ball lunges: Stand in front of the BOSU ball with your right foot on top of the ball. Take a big step forward with your left foot. Lower your body into a lunge, bending your front and back knees, until they are at 90 degree angles. Make sure your left knee is directly above your left ankle and your right knee is not touching the floor. Push against your heels to stand. This is a representative. Alternating sides.
Then get the BOSU Rolling Peeps!