The 'BOSU' Ball - a versatile fitness device

In the gym, you'll be familiar with the 'Swiss Ball' - these comes in all manner of colours, sizes and textures and are found in the home, the office as well as the gym for helping to improve posture amongst other things. There is also the 'BOSU' Ball which looks like a Swiss Ball cut exactly in half remounted with a solid flat edge and re-inflated to create a semi-circular dome. These too are great for helping with your core strength and posture, but like the 'Swiss Ball' have so many more uses too. As such, I found this article on 'ezinearticles' written by Rich Carroll (http://EzineArticles.com/expert=Rich_Carroll) at http://EzineArticles.com/8867522, which might be of help to you.



For the last few years whenever I go into a workout area I'll probably see a little fitness device that looks like half of an exercise ball. It is a personal fitness tool that was developed in 1999 called the BOSU ball, which means "both sides utilised." When it is used correctly it can enhance virtually any workout, as it requires a person to use muscles to stabilise the body. It can be made use of by exercisers at every level, from beginner to advanced.

Using the BOSU ball can add great flexibility to a workout for a person. If used when the downside is on the floor it can be used for aerobic exercises, and when it is inverted it can be used for balance training. Balance is an important part of any workout, and if just starting out it might seem like a little too much. Merely balancing on the inverted ball with using the support of the wall might be all a person can handle. But studies have shown it can help. Older adults have improved posture stability and balance that will reduce the risk of falling.

With the dome side up it can be used like a regular exercise ball. It is to help you to stretch as well as do a number of strength exercises like crunches, lunges, push-ups and planks. Here are just a few ideas:

1. Plank exercises. With the ball flat side down but your forearms on the top of the dome straighten the body out in the plank position, with only the toes on the floor. Planks are a great exercise for the core area, and especially for the lower back. But doing them on a BOSU ball will enhance the workout, giving you more benefits in less time.
2. One-legged bridge. While lying on your back place either foot on the dome and extend the opposite leg toward the ceiling, arms on the floor with palms up. With your foot as lower body support work the torso up to form a straight line from chest to knee. Hold this position for two or three seconds and then repeat about 15 times.
3. The mountain climber. For a good exercise of the core and shoulder area, flip the ball on its dome side down and grip the sides of the platform in the plank position. Then quickly bring each knee to your chest as if you are running, and continue this for one minute.
4. Push-ups. Start in the same position as the mountain climber, but instead of assuming the running action; perform simple push-ups from this position. It will not be easy to keep the body from tilting over, which of course in time will enhance your balance.

These are just four exercises that you can try with the BOSU ball, but almost anything that you do as a regular exercise will be enhanced with this simple tool. Just be careful however, to not try to do balancing exercises on it that you are not equipped to handle. Safe exercise should always be your first priority, and falling over and spraining something is not going to help your exercise program.


WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-