Bosu Balls Exercise For Beginners
This special ball is not only outstanding to improve the balance but also a great piece of abdominal exercise equipment. Supported by this funny looking half-ball, advanced exercisers as well as beginners can perform a full body workout. Bosu Balls are affordable and do not need much space – a congenial home gym solution for strength, balance and power.
Bosu Balls look like a half of a stability ball mounted on a flat base.Many people know the blue half-balls, but just a few know the reason for the brand name. Bosu means: “Both sides up”, explaining us briefly that we can use them with each side up.
The classic Bosu Balance Trainer comes in a home version for around 100 bucks or as a professional model for up to 150 bucks. The normal size has a diameter of 24.6 inches and a molded bottom with handles.
There is another type to mention: the Bosu Sport Balance Trainer with diameters of 45 cm (about 18“) or 55 cm (about 21”). They are compact designed, better portable, and cheaper. But some critics say the sport version can not be used for all kinds of exercises, because this model doesn’t have the molded bottom and the handles.
Potential buyers should keep another fact in mind: The 24.6 inches of the classic ball give easier balance during Bosu Ball exercises.
Normally a foot pump, a DVD and/or an exercise manual are delivered with the Bosu Balance Trainer. These items might occasionally be the reason for price differences. Especially beginners should look for a DVD. It helps to performing the workout effectively from the beginning.
How To Exercise With the Half Balls?
This question doesn’t have a short answer. We can stand, kneel, lay, balance, or jump on the dynamic dome surface of Bosu Balls and do many things with the flat side up. Standing on the platform is not recommended, but a lot of people choose this training position on their own risk.
Bosu Ball workouts are beneficial for general fitness, flexibility, weight loss and rehabilitation. We can use the ball for a full body workout, cardio, and balance training as well as core and abdominal exercises in hundreds of varieties. Here are a few examples:
Let’s start with funny but effective abdominal exercises, called “little, little, big”. I picked it during a core workshop in the local Anytime Fitness Studio: Dome side up, sit lower than the top. Put shoulders back off the ball, do two little crunches and one full crunch. Repeat ten times. The flexible dome gives amazing support.
For the core, try “supine bridge”. Lie on the floor, feet on the top of the Bosu Ball dome, knees above the ankles. Lift the hips toward the ceiling. Use the glutes, don’t arch the back and perform a static hold.
For the chest, push-ups work extremely well. With the hands shoulder wide apart on the dome, perform the push ups with the head up and spine in neutral alignment.
Legs get well trained with squats. Use the Bosu dome side up or flat side up.
The list options for workouts is endless and includes funny cardio training. Bosu Balls are always somewhat wobbling. This unstable exercise situation improves the balance and works little muscles we never think about when we target large muscle groups.
Because of the enormous varieties of exercises, we urgently recommend watching a video or DVD when starting Bosu training. They are instructive as well as motivational. Most times a DVD comes with the Bosu Balance Trainer. Lots of Bosu videos and DVD’s are offered via internet, often specialized on cardio, balance, or strength training. Little videos are shown for free.
Bosu Ball Pros, Cons and Reviews
Bosu Balance Trainers are affordable, storable, portable, easy to handle, noiseless, and the best: They make an indescribable variety of exercises at home possible.
Reviews are full of “love it” comments. One busy mom does her daily training on the Bosu during watching TV, and when she’s finished her two little children take over and make it a toy.
Browsing for cons is quite time-consuming. There are occasional complaints about leaks, and a few reports that the Bosu Balls domes have separated from the bases soon after they were bought.
That sounds like a fault in material or manufacturing, which happens and which is disappointing. Such balls should be returned as soon as possible to get a new one. No complaints about the Bosu Ball workouts.
Unusually many reports come from physiotherapists or other professionals who use Bosu Balls in their treatments. Many people learn during their therapy how helpful the balls are, buy one, and continue using them successfully at home.
Some of the professional trainers recommend the home version and say it is just as sturdy as the pro version. Dozens of patients use the Bosu Balance Trainer after knee replacements, rotator cuff repair, or a severely sprained ankle and praise the improvement of strength and balance they recognize. That includes a 77 year old person who had a knee replacement.
In more than 100 reviews, 70 % consumers rated the Bosu Balls with 5 stars and more than 90 % with 4 – 5 stars.
A Little History
The Bosu Balance Trainer was created by David Weck when he was suffering from chronic back pain and searching for relief. He not only eliminated his back pain but also improved his physical and mental wellness with the ball. This is a notable success story. Weck did himself a favor and thousands of Bosu Ball users, as well. Thanks, Mr. Weck.
Almost everybody, from kids to older persons, from beginners to elite athletes, can have fun und stay fit with Bosu Balls. No matter if you want to combine balance and core workout, shake up your routine, extend your rehabilitation training, or simply want an all around piece of exercise equipment at home for the whole family: Bosu Balls are a substantial investment.