many exercise benefits as a result of using the Bosu Ball. This is just
an introductory article to exercising using a Bosu Ball. If you are
unsure what a Bosu Ball is, well it's an exercise ball basically cut in
half. You can see photos of various types on this webpage below.
is the only type of exercise equipment that I encourage that you use or
at least try once in awhile to vary your workouts, especially if you
are doing sport-specific training. You can use it at the gym, home or
even office. Most quality gyms come equipped with this piece of
Normally, I don’t use most of the new types of equipment that
are out there. There so many exercise gadgets out there and most I find
are either useless or a waste of your money. I find that by using free
weights, exercise machines and doing floor exercises and cardio
exercises (i.e., inline skating) my exercise workouts provides me with
the fitness results that I desire. Although, the Bosu Ball is one type
of exercise equipment that I have incorporated into my workout routine
and that I do highly recommend!
many exercises that you can be done using the Bosu Ball. I prefer that
you focus on exercises that target your legs and upper body either as
solo leg exercises or by combining a leg exercise with an upper body
exercise using free weights. Almost any exercise done with free weight
or machines can be duplicated on a Bosu Ball. The only difference is
that you’ll definitely have to lower the heaviness of the
weights. Also, the Bosu Ball is especially great if you are short on
time at the gym or at home.
You can also use the Bosu Ball for an entire cardiovascular or aerobic
Many people like to
do their your abdominal workouts on the Bosu Ball but I prefer
doing my abs on the floor and not using any type of equipment
because it offers me greater resistance due to
the natural forces of gravity when you are lying on the floor.
Method of Use
The Bosu Ball can be used either by lying on the floor on the flat side
or on the oval side. Whether you place the bosu ball on the flat side
or on the oval side will require strength to maintain your balance on
it. Therefore if you are using it for the first time I highly recommend
that you start with the flat side on the floor and that you work out
with a partner. They can act as a spotter for you by holding you at
your waist so that you can get an initial feel for how to balance
yourself and feel comfortable with this piece of equipment. If you are
going to workout by yourself, I recommend that you first try to get a
feel for the equipment and get a sense of balance for it i.e., being
able to stand on the ball with your knees bent a little. I
don’t recommend this piece of equipment for people who are
new to the gym.
Once you are balanced, try doing individual leg exercises. Once your
legs feel stronger and you are comfortably balanced, you can combine
various upper body free weight exercises on the Bosu Ball. Begin with
light weights and work your way up. You can do a variety of exercises
for your chest, back and especially shoulders using free weight on the
So what are the exercise benefits of the Bosu Ball?
- Helps to
strengthen your lower body, more specifically your leg muscles, lower
back and glutes.
you to achieve amazing balance.
useful for sport-specific training that requires a lot of balance and
lower body strength.
build endurance and great for cardio.
on the types of exercises that you do it can be great for toning,
strengthening and building muscle, to a much smaller degree. For people
who are into bodybuilding, or serious bodybuilding I do not feel that
the Bosu Ball will increase muscle size and mass but it can help you
tone problem areas.
feel confident on the Bosu Ball, you may want to turn it around and
have the oval side lying on the floor. Working out this way on this
piece of equipment is more challenging since the Bosu Ball is touching
less surface area of the floor and consequently requires more focus and
balance on your part.
So give the Bosu Ball a try. You may like this piece of equipment.