We’ve got a new member in the ZGYM family, and it’s called the Bosu Ball! You’ve probably seen these in dance studios or public gyms, but for those of you that work out with me at home most likely aren’t familiar with this alien-looking piece of equipment. Which is why I’ve got another 101 to help you get to know all about this latest addition to my training!

Bosu Ball

The Bosu Ball is a special device with two sides: on one, you simply have a flat platform or surface, and on the other, you have a soft, cushiony dome (the other half of the ball). Other names for the Bosu Ball include the Yoga Half Ball, Yoga Balance Trainer, and Balance Trainer. The name Bosu had initially stood as an acronym for “Both Sides Utilized”. It made its debut in the year 2000 and has since become a worldwide phenomenon in the fields of sports and both personal and functional training. [1]

Benefits of the Bosu Ball

Training with the Bosu Ball provides a number of benefits, which include:

• Balance
• Coordination
• Stability
• Cultivating body awareness (proprioception)
• Posture
• Foot Strength
• Total body strength (especially in the core and lower body)

The Bosu Ball also brings variety to your training. It can be used for improving flexibility, strength, and agility if used properly. Moreover, the training that comes with working out with a Bosu Ball can translate into either sports or daily life activities (like hiking). Think of suddenly having to react and balance when playing soccer or jumping from boulder to boulder out in nature.

Putting Into Practice

There are two stability balancers that I recommend; choose which one depending on your budget. The first is the Terracore, which I consider to be the “Big Brother” to the Bosu Ball. A downside to the Terracore, however, is the fact that it’s quite expensive. The Bosu Ball, on the other hand, is around $50 depending on where you buy it.

After you’ve gotten a Terracore or Bosu Ball, start by translating common exercises over to them. For example, instead of doing a Backward Lunge on the ground, do it on the Bosu Ball, with your front foot on the soft “dome” side and your back foot lunging back. For a good mix of exercises ranging from beginner, intermediate, to advanced, check out this video I made on my Instagram.

Start Right Now

Beginners and Up

Be patient, and practice with good form in mind. If you’re an absolute beginner to both exercise and the Bosu Ball, try performing the exercise without the ball first and then slowly introduce it when you’re ready. If you need more tips on how to use the Bosu Ball, the official website has an exercise library for you to check out.

For Intermediate to Advanced:

Bosu Balance & Agility Workout
Bosu Balance & Agility #2

For Advanced:

Guns & Pistols #10 X

Source:

[1] https://www.bosu.com/about-us