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We all reach a point in our fitness regimes, when stagnation takes over. Basically, it’s that time when we stop seeing results even after all those efforts. That’s the time we have to up our game and try something different. It can be increasing the reps, lifting more weight, or bringing equipment to your regime that can raise the bar. Talking about equipment, have you seen that jiggly-wiggly ball that lies in one corner of your gym? Well, if you have, you better get your hands on it, because today we are going to unravel how BOSU ball can make a big difference in your weight loss journey.
Wondering what the heck are you supposed to do with this?” Well, just be patient as Mukul Nagpaul, Founder of Pmftraining and Fit India Movement ambassador, is here to help you out.
The BOSU ball (BOSU is an abbreviation for “both sides up,” by the way) creates instability, which forces you to engage your core and use more muscle groups in order to keep your body in the right form and position. As a result, you can expect to improve your balance, and give your entire body an even bigger challenge.
“First of all, I must tell you that a BOSU ball is a great pick if you really want to work on your body. It looks like a stability ball cut in half. Yet, it’s such an incredible tool to help you build strength and adds the extra challenge of balance training. It essentially takes many of your favourite bodyweight and dumbbell strength moves, and dials them up a notch by adding an unstable surface,” says our fitness expert Mukul Nagpaul.
A BOSU ball workout is a great way to mix into your routine a few times a week to add intensity and variety while keeping your muscles guessing.
Nagpaul says, “Changing up your workouts is crucial for seeing results—you don’t want your body to get used to doing the same thing over and over. So incorporating the added BOSU challenge means even more muscle-popping perks!”
Mastering a high plank with a BOSU ball is a good place to start if you’re new to this strength training tool. It forces you to recruit more muscles to maintain stability on uneven ground. Aim to hold a plank for 30 seconds and build your way up from there, increasing the total amount of to one full minute.
Flipping the BOSU ball to stand on its rubbery side takes your push-ups to a whole new level. Remember, you want to keep your shoulders directly over your wrists, so if you find them moving away from your wrists to take less pressure off them, drop to your knees and do a modified push-up. The key here is to maintain proper form on an unstable surface.
How to do BOSU ball push-ups: Flip a BOSU ball and place your hands on the edges of the flat surface shoulder-width apart. Tighten your core and glutes to avoid rocking your body side to side. Lower your body toward the ball, and then lift yourself back up to the starting position. This is one rep.
This exercise looks deceivingly easy, but holding the crunch at the top of the movement emphasises engaging those side ab muscles, aka your obliques. Form is key here, too. Be sure to keep your hips square and one leg stacked on top of the other.
How to do oblique crunches: Get into a side forearm plank position on your right arm. Rest your right hip on the ball and stack your left leg directly over your right, squaring your hips. Place your left hand behind your head, squeezing your left obliques, and lift your legs to perform a crunch. Pause for a moment at the top of the movement before bringing your legs back down. This is one rep.
Test your balance with this BOSU ball exercise. Lunges are a great exercise for a strengthening your quads and glutes, while challenging your leg stability.
How to do BOSU ball lunges: Stand in front of the BOSU ball with your right foot on top of the ball. Take a big step forward with your left foot. Lower your body into a lunge, bending your front and back knees, until they’re at 90-degree angles. Make sure your left knee is directly above your left ankle, and your right knee doesn’t touch the floor. Push against your heels to stand back up. This is one rep. Alternate sides.
So, get the BOSU rolling peeps!