Bosu ball balance exercises pdf

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Bosu ball balance exercises pdf

In the past, you may have asked questions like: What type of exercise should I do? For how long? With what weight? What days? Cardio? Power? Am I doing too much? Too little? What kinds of foods should I eat? How much? What am I supposed to stay away from? Ahh questions could go on and on. Answer most questions .... really for life itself = BALANCE! While we can't solve all life's problems and answer all life questions today, we can address how to incorporate balance into exercise routines. One thing less to think about, research, and consume your precious time! You know, many of us have a relatively decent balance in our workout routines. We do recommended 150 minutes or more of aerobic activity per week with strength training of 2 or more days for all major muscle groups. We stretch or incorporate yoga classes weekly, and add a few minutes of meditation a day. But have we forgotten our balance? More importantly, how important is the balance for quality of life, functional movement and any skilled movement? First of all, we need to think about balance beyond the common definition and description that we are simply able to stand on one leg for a certain period of time. Balance is able to control the body during dynamic movement and static attitudes. In order to move smoothly, safely, efficiently and with great force, it begins with this foundation. For example, with the basis of balance, we are able to react quickly in any situation. When we get out of the car on the ice, we want to be able to prepare so we don't fall. We want to ride the bike confidently, safely and maneuver quickly when needed. Or simply be able to distribute our weight on one leg so we can lift the other leg to climb a ladder or step. Skilled movements require balance at an even higher level. Try the side movement from side to side like a ski jump with no balance and each time we would collapse to the floor. Coordination, reactivity, agility and walking begin with the principle of balance. Balance - if we don't use it, we lose it. If we don't work on it, we'll never get it. Now that we understand that the balance of why is so important, we must also understand the need to call on ourselves to make improvements. Like other components of fitness, we need to be pushed to a certain difficulty to make a permanent change. Accept the fact that while you are doing these exercises, you will not be immobile. Shaking and swaying is fine, if not ideal! Resist the urge to simply step out of exercise or place your hand down when things get a little unstable. Fight to improve this imbalance! The great thing about using a BOSU? Balance Trainer is that almost every exercise is challenging the balance in some way. This is a basic piece of equipment for any home gym, personal training studio, sports performance training equipment, or group workout class. It requires us to be considerate and mindful of every move. They can be easily incorporated into your warm-up, cardio, strength, core and mobility exercise segments. Experiment with these drills! Warm-up: Biased standing leg series Start standing with one foot on the dome. Push into the dome while lifting the free leg forward, backward, crossing the center line of the body in front, crossing over the center line of the body in the back. Step down to the floor to put the center of the body between each elevator. Repeat for 30-60 seconds on each side. Cardio: Sumo Squat Jump + Side Taps This exercise combines two of my favorite exercises on BOSU? Balance Trainer. Do this combo in a progressive format: Complete one sumo squat followed by one set of side taps from the dome (one set = one click on each side). Follow this with 2 sumo squat jumps and 2 sets of side taps. 3, 4, 5....10. Strength: Biased Lunge + Squat Pulses Place one foot on the dome. Lunge, clapping hands under the front foot. Straighten your legs and clap over your head. Step to the top of the dome, balance, then squat pulse 2x. Repeat for 30-60 seconds on each side. Core: Dead Bug on the Platform Start sitting on the BOSU? Balance Trainer platform. Lean on the position of the torso on the platform, hands on the floor and finding the center of gravity. Raise your arms and place them over your shoulders. Bring both legs to an angle of ninety degrees and place your knees above the hips. Hold and weigh for 30-60 seconds. While a balance is needed to stay upright, it is also important for our mobility. Mobility is the potential for free movement without restriction in the full range of motion. Mobility exercises such as walking hip openers, ankle dorsiflexion, and plantar flexion are almost impossible to complete at a skilled level without balance. Challenge your mobility with this balance exercise. Mobility: Reverse Lunge Balance + Lateral Lunge Start standing in front of the dome. Step back with one foot on the kneeling balance on the dome, lifting your arms above your head (watch your hands with your eyes for the next balance challenge). Step forward, balance, then step out on a side lunge. Repeat for 30-60 seconds on each side. Becky Ingebrigtsen studied exercise and sports science at the University of Wisconsin and is the owner of A&B Fitness Concepts. She is a college instructor, blogger and BOSU? Master Trainer. Learn, train and communicate with other fitness professionals on BOSU? Live Education courses. For information about our top content, trained by the best in the industry, click HERE. Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS - Written by Nicole Davis - Updated July 26, 2019Curious on how to use the Bosu ball in your training? We got you! If you've never seen a barefoot ball before, don't worry ? we've got you on it too. Bosu ball - which looks like an exercise ball cut in half - is inflated on one side with a flat platform on the other. You can find them at most gyms, sports shops, and online. It's Trainer, provides the user with an unstable surface on which to perform exercises that deal with different muscles. Using the Bosu ball will make your workouts more challenging, and it's a great tool to mix things up. Another advantage of the Bosu ball is that it is versatile. Below we put together 11 exercises that you can do on a Barefoot ball to work your whole body. Take one and let's get started.via GfycatMastering balance is the most important thing to do when you first start using bosu ball. These one-legged holds force you to find and keep your center of gravity on an unstable surface. InstructionsPlace bosa straight side down. Place one leg in the center of bosu and step on it and balance the leg. Maintain balance for 30 seconds and try not to let your other foot touch bosu or ground. Repeat on the other hand.via GfycatThe exercise of the bird dog on the ball Bosu adds a little more challenge to move. InstructionsPlace bosa straight side down. Put yourself on all fours on Bosa. Your knees should be just below the center and your palms should be facing upwards. Your fingers will rest on the ground. Raise your right hand and left foot off the Barefoot ball at the same time until they are parallel to the ground. Keep the sides square to the ball and neck neutral. Lower your hand and leg back down to the ball and lift the opposite hand and leg.via GfycatFocus on the back chain with the bridge from Bosu.DirectionsVel barefoot flat side down. Put on your back, knees bent and feet on the ball barefoot. Stiffe your core and push over your legs, lift the bottom off the ground until your hips are fully elongated, squeezing your buttocks at the top. Slowly cut your hips back down to the ground.via GfycatGet in a dose of cardio with this exercise that will also target your core. InstructionsPlace the ball barefoot down. Suppose the high position of the board, put your hands on one edge of the flat side of the Bosu.Refreshing your core, start to steer your knees one by one towards the chest and keep a straight back. Go as fast as you can while maintaining the right form.via GfycatThey're an exercise that you love to hate, but burpees are really worth the effort. Add the Ball of Bosa to the mix for the next challenge. InstructionsPlace the ball barefoot down. Suppose the high position of the board, placing your hands on both edges of the Bosu.Jump your feet towards the ball and as soon as they land, lift the ball barefoot over your head. When your arms are fully located, lower Bosa back down to the ground and jump your feet back to the high position of the board. Through GfycatExecuting the front lunge on an unstable surface such as the Barefoot ball will require much more stability and balance. Go slowly to ensure that you maintain good form. InstructionsPlace bosa straight side down. Stand about two feet behind Bosa, or at a comfortable distance where you can step forward to the center of the ball. Hold your chest up, step forward on Bosa, landing your leg in the middle, into the lunge, working hard to maintain balance. Get up, step your feet back to the start, and repeat with the other leg. Through GfycatA variations on squat, this step will emphasize your quads. Pay attention as you mount the barefoot ball - it can be tricky! InstructionsPlace bosa straight side down. Mount Bosu ball, standing with his heels in the middle and fingers pointing. Squat down and reach out your hands in front of you. Enter and return to the start. Through GfycatBy bouncing up and over the ball barefoot, you get strength and cardio in one move. InstructionsPlace bosa straight side down. Start standing with the right side facing the ball barefoot. Step your right foot in the middle of the ball, keep your direction. Squat down, and on the exit, jump your left foot on the ball and your right foot to the opposite side of the ball, squatting again. Get up, jump back over the other side. Over GfycatAdding Bosu makes push-ups harder, so don't be afraid to drop to your knees to complete the set. InstructionsPlace the ball barefoot down. Suppose the high position of the board, put your hands on one edge of the Bosu.Perform a pushup, make sure that your elbows are at an angle of 45 degrees and your back is straight throughout the movement. Through GfycatTriceps there are smaller muscle that can be neglected in your workout routine. Enter bosu drops that will focus on the back of the arms. The further your feet are away from the ball, the harder this exercise will be. InstructionsPlace bosa straight side down. Sit in front of the ball and put your hands apart on it. The fingertips should face the bottom. Bend your knees and keep your bottom above the ground. Keep your elbows tucked away, bend your hands, lower your body towards the ground. When your bottom touches the ground, push your hands back to get started and feel how your triceps engage.via GfycatThis is a challenge, so beginners beware. Make sure your core is plugged in - picture ab muscles packing just around the front of your body - to maintain good form. InstructionsPlace bosa straight side down. Sit on the Bosa and take position V with your legs raised and your arms outstretched in front of you. Balancing yourself, start moving your hands from side to side, twisting your core as you go. If it's too difficult, drop one leg as you twist. Mix and match five of these exercises for the Bosu ball workout, which is sure to challenge you. Aim for 3 sets of 12 reps for each workout, and complete the routine once a week to add variety to your strength routine. Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace her curves and create a fit ? what it can be! In June 2016, she appeared in the journal Oxygen Future of Fitness. Follow her on Instagram. Last medically evaluated on July 25, 2019 2019

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