Does anyone use a BOSU ball in his fitess routine fairly regularly?

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    Sep 29, 2012 2:09 AM GMT
    After my cancer therapy, balance was a real challenge for me. My trainer got me using the BOSU ball to develop balance. I really enjoy it and have continued on beyond havng a trainer. My exercises are mostly standing on one leg in various challenging positions. Beside balance tho, this has really developed strength, too.

    I just wondering what others might use a BOSU ball for....besides back support doing crunches....in their fitness routine.
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    Sep 29, 2012 2:13 AM GMT
    Are you referring to the complete ball, or the half-ball on a platform?
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    Sep 29, 2012 2:13 AM GMT
    I've been using an exercise ball for almost two years, and also use it to sit on when using the computer.
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    Sep 29, 2012 2:20 AM GMT
    paulflexes saidAre you referring to the complete ball, or the half-ball on a platform?

    half ball on a platform
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    Sep 29, 2012 3:17 AM GMT
    yourname2000 saidI use one of these....it's fun. icon_biggrin.gif

    "Extreme Balance Board"
    IMG_1423.jpg

    You? icon_eek.gif
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    Sep 29, 2012 5:20 AM GMT
    Yes I've used boards like that one.

    Back to the BOSU ball.
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    Sep 29, 2012 5:26 AM GMT
    My trainer has me use a Bosu ball all the time. He has me do all sorts of crazy one-legged exercises on those things to increase my balance. Unfortunately, I don't have the expertise to tell you how to do them yourself.
  • Medjai

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    Sep 29, 2012 5:31 AM GMT
    Caslon21000 said
    paulflexes saidAre you referring to the complete ball, or the half-ball on a platform?

    half ball on a platform


    I do on occasion. I tuck my feet into a TRX strap, then tun the bosu upside down and use it to balance my hands while curling in my knees. Great core balance work.
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    Sep 29, 2012 6:06 AM GMT
    The ultimate stability training device..

    kncw8.jpg
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    Sep 29, 2012 6:24 AM GMT
    http://www.tonygentilcore.com/blog/if-ive-said-it-once-ive-said-it-omgbosuballssuckahhhhhhh/
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    Sep 29, 2012 6:24 AM GMT
    DudeInNOVA saidMy trainer has me use a Bosu ball all the time. He has me do all sorts of crazy one-legged exercises on those things to increase my balance. Unfortunately, I don't have the expertise to tell you how to do them yourself.


    fire your Trainer.
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    Sep 29, 2012 6:27 AM GMT
    OK... I'm a lifelong skateboarder... AND I play pinball like a fiend.

    Does that make me well balanced...? icon_cool.gif
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    Sep 29, 2012 6:42 AM GMT
    vanfreak said
    DudeInNOVA saidMy trainer has me use a Bosu ball all the time. He has me do all sorts of crazy one-legged exercises on those things to increase my balance. Unfortunately, I don't have the expertise to tell you how to do them yourself.


    fire your Trainer.
    I agree. It's been mentioned several times here in the forums by current/former trainers. Ball exercises and rubber band exercises are time killers. Just an easy way for the trainer to pass the time until his next appointment. You're not getting your money's worth. And you're cheating your body out of proper exercise.
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    Sep 29, 2012 6:42 AM GMT
    Caslon21000 saidAfter my cancer therapy, balance was a real challenge for me. My trainer got me using the BOSU ball to develop balance. I really enjoy it and have continued on beyond havng a trainer. My exercises are mostly standing on one leg in various challenging positions. Beside balance tho, this has really developed strength, too.

    I just wondering what others might use a BOSU ball for....besides back support doing crunches....in their fitness routine.


    I use bosu a lot for stability.

    Squats on the bosu
    Push-ups on the bosu, legs on the platform and pushing up on the platform.
    I do push-ups alternating the body under each arm.

    Both cause your core to work harder.

    I also do Pilates roll downs on it from standing slowly rolling down to touch my toes while keeping a gentle core connection.

    Platform side down, I sit on it and do v ups and rowboats.

    Just standing on it can be challenging, introducing weights like dumbells at the same time for light presses even more so.

    Cheers
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    Sep 29, 2012 6:45 AM GMT
    xrichx said
    vanfreak said
    DudeInNOVA saidMy trainer has me use a Bosu ball all the time. He has me do all sorts of crazy one-legged exercises on those things to increase my balance. Unfortunately, I don't have the expertise to tell you how to do them yourself.


    fire your Trainer.
    I agree. It's been mentioned several times here in the forums by current/former trainers. Ball exercises and rubber band exercises are time killers. Just an easy way for the trainer to pass the time until his next appointment. You're not getting your money's worth. And you're cheating your body out of proper exercise.


    THANK YOU- the 'Bosu' type of trainer is useless..I tell my students to 'not be that Trainer'..standing on a f****** Bosu DOES NOTHING..it stands for 'Both Sides Useless'

    from the National Strength and Conditioning Association...
    Research summary: The performance of resistance exercises on unstable equipment has increased in popularity, despite the lack of research supporting their effectiveness. Resistance exercise performed on unstable equipment may not be effective in developing the type of balance, proprioception, and core stability required for successful sports performance. Free weight exercises performed while standing on a stable surface have been proven most effective for enhancing sports related skills.”

    (C) 2004 National Strength and Conditioning Association

    I like number 5..
    http://lyndseydesjardins.com/five-useless-exercises


    http://ezinearticles.com/?Are-Bosu-Ball-Exercises-Preventing-You-From-Reaching-Your-Fitness-Goals?&id=5875366

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    Sep 29, 2012 7:05 AM GMT
    xrichx saidI agree. It's been mentioned several times here in the forums by current/former trainers. Ball exercises and rubber band exercises are time killers. Just an easy way for the trainer to pass the time until his next appointment. You're not getting your money's worth. And you're cheating your body out of proper exercise.


    That seems like an over-generalization. I do the exact same exercises that I would do on a flat surface, but on the ball instead. And only one or two of my exercises are on the Bosu. The rest are on the floor or using equipment. Doing everything on the Bosu does seem like a waste of time, but doing a few exercises should increase balance and stability, which should then help me in doing my other non-Bosu exercises.
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    Sep 29, 2012 7:13 AM GMT
    DudeInNOVA said
    xrichx saidI agree. It's been mentioned several times here in the forums by current/former trainers. Ball exercises and rubber band exercises are time killers. Just an easy way for the trainer to pass the time until his next appointment. You're not getting your money's worth. And you're cheating your body out of proper exercise.


    That seems like an over-generalization. I do the exact same exercises that I would do on a flat surface, but on the ball instead. And only one or two of my exercises are on the Bosu. The rest are on the floor or using equipment. Doing everything on the Bosu does seem like a waste of time, but doing a few exercises should increase balance and stability, which should then help me in doing my other non-Bosu exercises.

    perhaps you missed this:

    from the National Strength and Conditioning Association...
    Research summary: The performance of resistance exercises on unstable equipment has increased in popularity, despite the lack of research supporting their effectiveness. Resistance exercise performed on unstable equipment may not be effective in developing the type of balance, proprioception, and core stability required for successful sports performance. Free weight exercises performed while standing on a stable surface have been proven most effective for enhancing sports related skills.”

    (C) 2004 National Strength and Conditioning Association
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    Sep 29, 2012 11:46 AM GMT
    Well, I have quite different experience using the BOSU ball. I don't use the ball as an unstable surface for weight training. I use it strictly for working out my feet, ankle, legs, and core strengthening and coordination. I just try standing one-legged in various positions and holding those positions for a count of 60 to 100 for right now. My ankle is busy flopping around at first until it gets stronger and coordinated. Then I can hold a pose fairly steady. My leg muscles are twitching until they grow stronger and the nerves and muscles have learned to coordinate between the two how much stimulus to give and how much reaction provide.

    I spent 30 or 40 minutes working my legs on the BOSU ball yesterday. This morning I can feel the leg muscles just a-twitching. I have noticed the day after working out on the ball how warm my legs and feet feel.
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    Sep 29, 2012 12:01 PM GMT
    A workout partner and I use it as part of our warm-up routine. We each stand on one, flat side down, about 6 ft apart and throw a medicine ball back and forth. Good for helping with balance and coordination.
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    Sep 29, 2012 12:56 PM GMT
    Caslon21000 saidWell, I have quite different experience using the BOSU ball. I don't use the ball as an unstable surface for weight training. I use it strictly for working out my feet, ankle, legs, and core strengthening and coordination. I just try standing one-legged in various positions and holding those positions for a count of 60 to 100 for right now. My ankle is busy flopping around at first until it gets stronger and coordinated. Then I can hold a pose fairly steady. My leg muscles are twitching until they grow stronger and the nerves and muscles have learned to coordinate between the two how much stimulus to give and how much reaction provide.

    I spent 30 or 40 minutes working my legs on the BOSU ball yesterday. This morning I can feel the leg muscles just a-twitching. I have noticed the day after working out on the ball how warm my legs and feet feel.


    When I was track and field athlete, we used it as standard in rehab after ankle injuries.
    And used it also to prevent ankles injuries, as it develop ankle/feet proprioceptivity like few things can.
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    Sep 29, 2012 1:03 PM GMT
    They are fantastic. I use one for lots of exercises. Found that it made a huge difference when doing cable flys. Having to contract your core to balance while performing flys has made all the difference in my pecs. I have great balance but they are tricky to balance in the begining. (I use mine with the platform facing up)
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    Sep 29, 2012 1:32 PM GMT
    Try boxing combinations on the bosu. Really fun, especially when u have a friend wearing the blockers. :0)
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    Sep 29, 2012 3:13 PM GMT
    mileshelvetica saidA workout partner and I use it as part of our warm-up routine. We each stand on one, flat side down, about 6 ft apart and throw a medicine ball back and forth. Good for helping with balance and coordination.

    Oh that sounds good.
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    Sep 29, 2012 3:14 PM GMT
    minox said
    Caslon21000 saidWell, I have quite different experience using the BOSU ball. I don't use the ball as an unstable surface for weight training. I use it strictly for working out my feet, ankle, legs, and core strengthening and coordination. I just try standing one-legged in various positions and holding those positions for a count of 60 to 100 for right now. My ankle is busy flopping around at first until it gets stronger and coordinated. Then I can hold a pose fairly steady. My leg muscles are twitching until they grow stronger and the nerves and muscles have learned to coordinate between the two how much stimulus to give and how much reaction provide.

    I spent 30 or 40 minutes working my legs on the BOSU ball yesterday. This morning I can feel the leg muscles just a-twitching. I have noticed the day after working out on the ball how warm my legs and feet feel.


    When I was track and field athlete, we used it as standard in rehab after ankle injuries.
    And used it also to prevent ankles injuries, as it develop ankle/feet proprioceptivity like few things can.

    Proprioceptivity. Oh that sounds good. I'll have to use that when explaining when I do what I'm doing. icon_wink.gif
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    Sep 29, 2012 3:33 PM GMT
    My degree is in Athletic Training and we used them extensively in rehab. I am a big fan and do use one from time to time with clients as a personal fitness trainer. This doesn't mean that every exercise can or should be performed on one, but to blanket statement that they are useless is a bit unfair.