Unveiled my long- overlooked equipment, and it's revolutionized my primary exercise routines
The Bosu ball, a versatile piece of gym equipment, is a valuable asset for individuals seeking to enhance their workouts, recover from injuries, or build core endurance for sports. This popular piece of equipment can be found in gyms, physical therapy studios, sports training facilities, and homes.
Beginner-Friendly Bosu Ball Exercises
For beginners, starting with simple, stability-focused exercises is key. Three such exercises are the slow mountain climber, walking plank, and shoulder tap.
Slow Mountain Climber
The slow mountain climber targets the lower core, abdominals, shoulders, and legs. This exercise can be performed with the dome side up or the flat platform side down, gripping the edges. To perform, one knee is brought towards the chest and then returned to plank position, alternating sides with each rep. Aim for 6-8 reps on each side.
Walking Plank
The dynamic element of the walking plank makes the core work harder to maintain stability and avoid rocking from side to side. To perform, start in a high plank position on the Bosu ball's dome, with hands on the ball and knees lifted. Alternate between a low plank and a high plank position, by placing one forearm on the dome and then the other. Aim for 8-10 reps, with 3 sets performed.
Shoulder Tap
The shoulder tap forces one to slow down, engaging the core and shoulders more effectively. To perform, start in a high plank position on the Bosu ball's dome, with hands on the ball and knees lifted. Lift one hand to tap the opposite shoulder and return it to the dome, alternating sides. Aim for 8-10 reps.
Advanced Bosu Ball Workouts
As you gain confidence, incorporate variations such as cable crunches on the Bosu ball to further strengthen abdominal muscles and improve balance. Consider using beginner-friendly tutorials or videos that demonstrate proper form to avoid strain. Progress gradually by increasing reps or range of motion and eventually adding more advanced moves like planks with shoulder taps or the Bosu ball angled on a wedge to increase core engagement.
Bosu Ball Deals in Amazon Prime Day Sale
If you're in the market for a Bosu ball, consider taking advantage of the Amazon Prime Day sale, where Bosu balls (and an off-brand balance ball) can be found with discounts of 15%, 20%, and 24%.
In conclusion, to effectively use a Bosu ball for core workouts as a beginner, start with simple, stability-focused exercises like slow mountain climbers, walking planks, and shoulder taps. These moves help develop core control, stability, and balance while reducing injury risk. Progress gradually to more challenging Bosu ball core workouts for greater strength and stability.
- The slow mountain climber, walking plank, and shoulder tap are beginner-friendly Bosu ball exercises that target various muscle groups, including the core, shoulders, and legs.
- Beginners should focus on stability-focused exercises to develop control, stability, and balance, thereby reducing the risk of injury.
- To further strengthen abdominal muscles and improve balance, advanced users can incorporate variations such as cable crunches on the Bosu ball into their workouts.
