To know how to use your BOSU ball properly, you must know exactly what a BOSU ball is, how it differs from a regular balance ball, the benefits of using one, how to get the best BOSU ball that fits your height, size, and the nature of your exercise.
What is a BOSU Exercise Ball?
BOSU is an acronym that stands for “Both Sides Up”, and a “BOSU ball” is a kind of balance ball that consists of two parts: an inflated rubber dome and a flat, sturdy base. The dome side can be used for balance and stability exercises, while the flat side can serve as a stable surface for various workouts.BOSU balls are also known as "half-balance balls" or "half yoga balls".
Some Characteristics of Bosu Balls
In order to make the best of your BOSU ball, you have to know what it is and how it differs from traditional balance balls. Apart from having two distinct but usable sides, there are two principal areas where BOSU balls differ from regular balance balls: size and weight capacity.
- Whereas a typical balance ball (also known as a stability ball or exercise ball) typically ranges from 55 to 85 inches in diameter, a BOSU ball is generally about 24 inches in diameter.
- Most BOSU balls can support a weight of up to 300 pounds, but an exercise ball can generally support more weight, usually up to 600 pounds.
Benefits Of Using A BOSU Ball
The greatest benefit of using a BOSU ball is that it improves balance and stability. The ball is designed to engage your stabilizing muscles and enhance the overall balance and coordination of your body. But it doesn't end there. Here are four more benefits of using a BOSU ball:
- It helps strengthen and develop your core. Many exercises performed with a BOSU ball target the core, helping to strengthen abdominal and back muscles.
- It is versatile and can be used for a variety of exercises, including strength training, cardio workouts, and even flexibility training.
- Using the BOSU ball can make traditional exercises more challenging, which automatically improves your fitness levels.
- A BOSU ball can be beneficial in physical therapy for improving stability and strength after injuries.
How To Use A BOSU Ball
The best and most effective way to use a BOSU ball is for exercises that leverage its unstable surface to challenge your core, balance, and overall strength. For stability exercises that require balance, it is best to use the “dome side up” position. The platform side-up is generally better for performing exercises that challenge your stability.
Common Exercises with a BOSU Ball
SquatsStand on the dome side and perform squats to engage the legs and core while improving balance.
Push-Ups
Place your hands on the flat side of the BOSU ball to perform push-ups, which adds instability and engages more muscles.
Planks
To increase core activation, perform a plank with your forearms on the dome side.
Lunges
Use the flat side for lunges, stepping forward or backward to challenge balance.
Balance Exercises
Stand on one leg on the dome side to work on stability and coordination.
Safety Tips for Using A BOSU Ball
Engage Your CoreThe BOSU ball requires a stable core, so focus on keeping your abs tight.
Start Slowly
Especially if you’re new to BOSU exercises, begin with basic moves to get comfortable.
Use a Wall or Support
If you are a beginner, standing near a wall or holding onto a support can help until your balance improves.
With regular practice, the BOSU ball will add variety and intensity to your workouts and enhance your balance, stability, and overall fitness level.
Getting A BOSU Ball?
There are five important factors to pay attention to when choosing a BOSU ball to work out: the size, weight capacity, the material it is made of, the purpose of the ball, and, of course, your budget. If you pay attention to these five factors, you will find the best BOSU ball for your workouts. Let us briefly explore each of these factors and help you decide
1. Size
Most BOSU balls have a diameter of about 24 inches (61 cm), which is suitable for most users and various exercises. However, consider your height and the types of exercises you plan to perform.
While a standard size generally accommodates individuals of all heights, make sure it feels comfortable for your specific workouts.
For a standard-sized BOSU ball, you can check the Zelus Gray Fitness Ball, which comes with a pair of 23-inch resistance bands to enable you perform even more exercises.
2. Weight Capacity
Ensure the BOSU ball can support your weight. Most models support up to 300 pounds (136 kg), but confirm the specifications for the specific model you are considering.
If unsure, you can always choose a BOSU ball with a higher weight capacity. BOSU balls, like the Blue Half Balance Ball, have a weight capacity of 331 lbs.
3. Material and Durability
Look for BOSU balls made from high-quality, durable materials that can withstand pressure and resist punctures. The surface should be non-slip for safety during workouts.
4. Purpose of Use
Consider what exercises you plan to do. If you’re focused on balance and stability training, a standard BOSU ball is ideal. If you want to incorporate it into strength training or cardio workouts, make sure it provides the stability and support you need.
Here’s a tip: the best BOSU balls come with adjustable resistance bands for a greater variety of exercises.
5. Budget
Price Range: BOSU balls vary in price. Determine your budget, but remember that investing in a high-quality BOSU ball can improve durability and performance. Some brands like ZelusFitness provide good quality BOSU balls at really affordable prices. This is why you must get a good quality Ball from a trusted supplier. Let's discuss Zelus BOSU Balance Balls
Zelus BOSU Balls
All BOSU balls from Zelus are made from environmentally friendly and non-toxic PVC. They have a non-slip base and an anti-skid texture that keeps you safe and stable on the ball.
- The base is made of wear-resistant ABS and fitted with 6 slip-resistant feet, and anti-burst technology guarantees safety during use.
- Two detachable resistance bands with soft foam handles to modify your workout and increase difficulty. You can even attach your different bands when ready for increased resistance.
- They are easy to inflate and deflate and have a lightweight design that makes them great for taking to the gym or wherever you like to train.
Check out Zelus BOSU balls right now, and make your choice!