In gyms all across the country, people are using many different tools to exercise their core muscles.  Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball.  The Bosu Ball is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side.

Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability.  You can stand on the Bosu Ball with 2 feet or on 1 leg.  1 legged balancing on the Bosu Ball is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.

In addition to balancing exercises, you can do traditional abdominal and core exercises on the Bosu Ball.  The Bosu ball can enhance your core workout in 2 major ways.  It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.

Whenever you do a core exercise on the Bosu Ball, your core muscles work both to stabilize and move your lower back and pelvis.  When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.

The Bosu Ball can also enhance your core workout by allowing your spine to utilize a greater range of motion.  Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve.  When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move.  Less range of motion equals less muscle work. 

Here is an example of how the Bosu Ball can be used in your core workout to make your exercises more effective.  When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor.  The Bosu ball is also unstable, so your core muscles also work to keep you balanced as you crunch.  Also, because the Bosu Ball is contoured, your body can focus more on segmental movement through the spine.  Lastly, because the Bosu Ball keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.

The Bosu Ball is a great tool to use for core exercises.  In addition to regular ab crunches, you can do reverse crunches, leg raises, Russian Twists, or V-ins.  If you see a Bosu Ball lying around the gym floor, ask a trainer to show you a few exercises on it.  You may find that it is one of your favorite tools to incorporate into your core workouts.



By: Charles A. Inniss, Jr. DPT

About the Author:

Body Weight Training

Did you know that the second you sit on a bench while doing a weight training exercise that around 70% of your muscles go to sleep?! That’s right. The second you have something like a bench or a seat supporting you, you lose out big-time on burning extra calories with muscle that could be doing the support work for you instead of the bench or the seat you’re sitting on.

 

That’s where total body exercises come in. They get you up and standing and burning tons more calories than would an exercise sitting on the bench. Even if you have to sit on something, try sitting on the ball-that way you have to balance and that’ll set off some muscle and burn a couple of extra calories for you!

 

What’s even crazier is that you can walk into any gym and see tons of people using benches, machines, and the floor for exercises! It’s not their fault—I’ve even seen trainers training clients on benches and machines that are perfectly able to hop up and burn a few extra calories by standing while they do their exercise.

 

It’s not complicated either. Here’s an example to help you get started using this fantastic approach to weight training: Instead of doing a regular seated bicep curl, stand up while you do it. It’s that easy.

 

Now, if a standing bicep curl is still pretty easy for you, try balancing your front foot on a wobble board or a Bosu Ball a.k.a. a ½ ball (they’re lining the walls of most gyms). That’ll take things up a notch. If that’s still too easy, try standing in a deep lunge while you complete each set of your bicep curls.

 

Try any of these great modifications above. That way, you’ll not only be training your upper body, you’ll be challenging your lower body too at the same time. You’ll be training and toning your entire body and saving tons of time! It’s a great format to follow and it’s easy to apply.

 

So next time you’re at the gym, try a modifying a few exercises like bicep curls so that you get a bigger bang and a better body for your buck! Did I mention this is also much better than sitting on a bench for prventing bone deterioration?

 

If you’re having trouble figuring out total body exercises to do, don’t worry, there are all kinds out there. A good trainer should be able to show you a whole bunch in just one session. I’ll also self-servingly say that a manual I’ve just finished is jam-packed with tons of women’s total body exercises. Check it out at www.lightenyourlifestyle.com.

 

Best of health,

 

Byron Collyer

 

Women’s Weight Loss Specialist

 

 



By: Byron Collyer

About the Author:

Bodyweight Exercise