Bosu Core Training | Fitness Science Fitness Science

Bosu Core Training

This Bosu Core trainingBosu side plank is a more advanced and intensive workout for the core muscles. Because the Bosu Ball provides an instable surface, these exercises activate more muscles than the same exercise performed without a Bosu Ball and can therefore be more effective than their counterparts without the Bosu Ball. The muscles primarily targeted by these exercises are the m. rectus abdominis, m. obliquus externus abdominis, m. obliquus internus abdominis, m. transversus abdominis, m. erector spinae and the mm. multifidi. Because many muscles are active during these exercises, the muscles of the lower back might be felt during abdominal exercises. As long as this does not hurt, it poses no problem and is an indication that the muscles are trained. As soon as the exercise hurts the lower back, it should be stopped.

Intensity: Average-High

Time:10-15 minutes

Equipment:

-Bosu Ball

-Exercise mat

-Medicine Ball or Dumbbell (1-5kg/2-10lbs)

-Bosu Crunch

2 series 10-20 repetitions

Bosu Crunch

 

 

 

 

 

Instructions:

Position: Lie down with the buttocks just above the black edge of the Bosu Ball, the lower back on top of the Bosu and the feet flat on the floor. THe hands may be placed behind the head.

Movement: Raise the upper body upwards.

Attention: Don’t pull the neck and don’t bend towards the knees but raise the body upwards.

 

-Bosu Balance Rotations

2 series 20-40 repetitions

Bosu balance rotations

 

 

 

 

Instructions:

Position: Sit on top of the Bosu Ball, legs stretched out and from the floor. The upper body leans backwards to maintain balance and activate the abdominal muscles. The dumbbell or medicine ball is held in front of the chest.

Movement: The ball or dumbbell is moved in an arc from the left to the right hip by rotating the upper body.

Attention: Sit up straight during the rotations, and don’t move the medicine ball or dumbbell horizontally but in an arc.

 

-Bosu Back Extension:

2 series 10-20 repetitions

Bosu back extension

 

 

 

 

 

Instructions:

Position: Lie with the abdomen on top of the Bosu Ball, hands underneath the chin and just above the floor.

Movement: Raise the upper body as high as possible.

Attention: Don’t rest on the floor between repetitions.

 

-Bosu plank:

2 series 10-30 seconds

Bosu plank


 

 

 

 

Instructions:

Position: Place the forearms on the Bosu Ball and place the toes at the end of the mat. Make sure that the body is straight as a plank and hold this position during the time set for this exercise.

Attention: The body must be kept straight, and does not bend in the middle or with the buttocks in the air.

 

-Bosu Side Plank:

2 series for each side 10-20 seconds

Bosu side plank

 

 

 

 

 

 

Instructions:

Position: Place one forearm on the Bosu Ball and place the side of the foot on the mat or floor with the other foot on top. Make sure the body is straight as a plank. Keep this posture during the exercise. Repeat for the other side.

Attention: The body must be kept straight, and does not bend at the hips or lower back

 

-Bosu Superman:

2 series 10-30 seconds

Bosu superman

 

 

 

 

Instructions:

Position: Lie face down on the Bosu Ball, the exact position depends on the centre of gravity of the body and the position of the arms. Make sure the legs are stretched out and lifted off the floor. The upper body is also raised and the body must be balanced on the Bosu Ball. Use the arms to keep balance. Keep this posture during the exercise.

Attention: Make sure a stable balanced position is found and that the body is horizontal during the exercise.

 

See also:

Core stability training on unstable devices