3-DAY SALE! $1 TO JOIN ON ALL MEMBERSHIPS. USE CODE MAYDEAL22   FIND A CLUB

THE PULSE

21Dec

3 Exercises On The Bosu Ball To Improve Your Balance

In-Shape | 21 Dec, 2021 | Workouts | Return|

Ever tried using a Bosu ball? This unique piece of equipment can be used for SO many exercises, you just need to know what to try! Our favorite use for the Bosu ball is improving balance.

Balance training is often overlooked in the fitness world, but that’s probably because people don’t realize how important it is. Balance training will improve your coordination, body awareness, long term health, and can even prevent injuries in your everyday life. You can add these three balance exercises to any workout routine. 

 

2021MAY-ISHC-SocialM...

1. Bosu Ball Plank

This one’s super simple, but you’ll feel the burn FAST. The plank is an awesome isometric exercise that engages your core and lower back. Give your plank a balance-challenging boost by adding the unstable surface of the Bosu ball.
 

  • Place the ball dome-side down on the floor.

  • Begin in a plank position with your hands on either side of the Bosu’s rim. Keep your hands directly beneath your shoulders and keep your hips lifted so you maintain a flat back.

  • Hold for 30 seconds. Take a break to stretch and repeat. (If that’s not enough, feel free to hold that plank up to 60 seconds!)

 

 

2021MAY-ISHC-SocialM...

2. Bosu Ball Squat Hold

We already know squats are amazing at working your quads, hamstrings, and glutes. But have you tried it on the Bosu ball for some serious core work?
 

  • Place the ball dome-side down on the floor.

  • Step one foot and then the other onto the Bosu ball, keeping your feet wide. Focus on something steady to help you keep your balance!

  • Once you feel comfortable standing on the Bosu ball, perform a squat, keeping your core engaged.

  • Hold the squat for twenty seconds, then step off the ball to shake out your legs before you repeat. Work up to a longer squat!


 

2021MAY-ISHC-SocialM...

3. One Legged Tadasana on the Bosu Ball

One Legged Tadasana (also known as One Legged Mountain Pose) is a great standing balance pose you can practice anywhere. Once this pose feels easy, try it on the Bosu ball!
 

  • Place the ball dome-side down on the floor.

  • Step onto the Bosu ball towards the center and find your balance.

  • Slowly raise your other leg and arms.

  • Try to hold this pose for thirty seconds, then switch legs.

 

 

About the Author

Related

Q&A With An In-Shape Coaching Power Couple

Q&A With An In-Shape Coaching Power Couple

As a special treat for Valentine’s Day, we sat down with Coach Jen and Coach Irma — a power couple...

Read More >
10 Benefits of Battle Ropes

10 Benefits of Battle Ropes

Get your muscles moving in new ways with a high-intensity, total-body workout thanks to the Battle R...

Read More >
3 In-Shape Coaches Share Their New Year's Resolutions

3 In-Shape Coaches Share Their New Year's Resolutions

Still stuck on what your resolution should be this year? If you’re not sure what yours should be, w...

Read More >
2 Types of Intermittent Fasting

2 Types of Intermittent Fasting

Intermittent fasting generally involves limiting the time you eat to a specific number of hours and ...

Read More >
30-Minute Workouts To Squeeze In This Week

30-Minute Workouts To Squeeze In This Week

Short on time? No problem. Whether you’re popping over to the club on your lunch break or squeezing...

Read More >
Top 5 Best Calorie Counting Apps

Top 5 Best Calorie Counting Apps

If you're trying to improve your eating habits, weight or overall health, you may be considering...

Read More >