The BOSU Ball is one of the best pieces of fitness equipment on the market for training your core muscles.
Whenever you exercise on the BOSU Ball, your body engages your core muscles as it attempts to balance and over time this leads to significant improvements in core strength.
While the BOSU Ball always engages your core muscles, some exercises are much more effective at targeting them than others. In this article I will be helping you find those exercises by listing my top five BOSU Ball core training exercises.
1) BOSU Ball Crunches
Crunches are one of the oldest but most effective core training exercises around. Performing them on a BOSU ball gives your core muscles an even better workout as they have to help you balance as well as focussing on the actual crunch.
To perform BOSU crunches, sit on the BOSU ball with your knees bent. Lie back so that your back is arched across the BOSU ball and bring your hands up to the side of your head. Then slowly crunch your abs together, release and return to the starting position.
Perform as many crunches as you can and try to improve consistently week on week.
2) BOSU Ball Planks
Planks are an excellent way to strengthen your core without curving your lower back and are ideal for anyone who suffers from back problems. Adding a BOSU ball to the mix makes planks even more difficult as you have to engage your core more than usual to stay balanced.
To perform BOSU planks, put the BOSU ball in front of you, kneel down and place your forearms on it. Bring your knees off the ground, balance on your toes and forearms, tighten your core muscles and hold this position. To add extra intensity, roll the BOSU ball from side to side as you hold the plank.
Hold it for as long as you can and try to increase the amount of time you can hold it for each week.
3) BOSU Ball Reverse Planks
Reverse planks are very similar to standard planks but place more emphasis on strengthening your lower back. Performing them on a BOSU ball is extremely challenging because you have to balance without being able to see the BOSU ball.
To perform BOSU reverse planks, sit on the BOSU ball and place your hands by your side. Slowly lift your hips off the BOSU ball, straighten your legs, neck and spine and tighten your core muscles.
Hold the position for as long as you can and try to increase the amount of time you hold it for each week.
4) BOSU Ball Side Planks
Side planks are a great way to tone and strengthen your oblique muscles. Doing side planks on a BOSU ball adds an extra level of intensity as you have to balance at a difficult angle whilst also keeping your core muscles tight.
To perform BOSU side planks, lie on your side with the BOSU ball at chest height and your legs stretched out. Place your forearm on the BOSU ball, raise your hips off the ground and balance on your feet and forearms.
Hold the position for as long as you can and try to increase the amount of time you hold it for each week. Once you have held the BOSU side plank for as long as you can, flip over to the other side and repeat the hold.
5) BOSU Ball V Hold
The BOSU V hold is the toughest core exercise on this list. It requires super balance and super core strength. To perform the BOSU V hold, sit on the BOSU ball with your legs straight out, your toes pointed up and your hands on the BOSU ball. Raise them off the ground and lean back a little.
Once you have your balance, take your hands off the BOSU ball and stretch them out at either side. Slowly clap your hands above your head and then lower them back to your side. Continue clapping and hold the position for as long as you can. Try to increase the amount of time you can hold it for each week.
Summary
A strong set of core muscles has many benefits. It improves your posture, prevents pain, boosts your exercise performance and more. If you practice the core training exercises listed above regularly, you will have a solid set of core muscles in no time at all.
So if your core has always been one of your week points, grab a BOSU Ball and start building your core muscles today.
Marc Ouellette is a Certified In-Home Personal Trainer, Certified Specialist in Fitness Nutrition and Owner of Personal Training Alliance.
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To your health, Marc