Adding variety to a workout routine can make fitness more engaging and effective. One way to challenge stability, strength, and coordination is by incorporating a Bosu Ball. This half-sphere piece of equipment is widely used in gyms and training programs to improve balance and core strength.
Shilpa Shetty Kundra, known for her dedication to fitness, recently shared a glimpse of her Bosu Ball workout, showcasing how it can enhance overall conditioning. Providing Monday motivation to her fans, the actor emphasised the many benefits of this workout. She captioned her post: “A Bosu Ball workout targets your core and stabilizing muscles, improving balance, strength, and coordination. It challenges your body on an unstable surface, activating multiple muscle groups, enhancing functional fitness, and reducing injury risks while building overall stability and strength.”
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But how exactly does training on an unstable surface benefit the body? And what should beginners keep in mind before adding it to their routine?
How Bosu Ball helps improve strength, stability, and coordination
Akarsh Ananth, Founder at FitDeck, tells indianexpress.com, “Training with a Bosu ball enhances strength, stability, and coordination by introducing an unstable surface that forces the body to engage stabilising muscles, especially the core. Unlike traditional exercises performed on a stable surface, using the Bosu ball requires constant adjustments to maintain balance, making exercises such as squats, lunges, and deadlifts more challenging.”
Kushal Pal Singh, fitness and performance expert at Anytime Fitness, adds, “Since the body is constantly adjusting to the unsteady surface, proprioceptors (sensory receptors that help with body awareness) are highly activated. This enhances the body’s ability to maintain balance and spatial awareness. With improved stability comes a lower risk of joint pain and injuries, as the body becomes better equipped to handle sudden movements and changes in position.”
Common mistakes people make while using a Bosu Ball and how to avoid them
Singh states that standing too far forward or too far back on the Bosu Ball can throw off balance and make exercises ineffective. To avoid this, ensure proper foot placement and center your weight. He adds that many people rush into advanced movements without first mastering foundational exercises. Singh suggests starting with simpler exercises and gradually increasing difficulty. “A weak or disengaged core increases the risk of injury. Always maintain a neutral spine, engage the core, and keep the chest lifted,” he states.
Concurring, Ananth adds that one of the most common mistakes when using a Bosu ball is a “lack of proper supervision,” which can be risky due to the challenges presented by the unstable surface. Another mistake is attempting to perform complex movements too soon, which can lead to injury or improper execution. “Additionally, using the wrong side of the Bosu ball — whether the flat or rounded side — can compromise safety and effectiveness. Both sides are useful, but it’s important to understand their specific purpose,” he advises.
Who should avoid Bosu Ball exercises?
Ananth stresses, “Bosu ball exercises may not be suitable for individuals with poor balance or coordination, those recovering from recent knee or ankle injuries, pregnant women in later stages, or older adults with mobility issues. These individuals should consult a healthcare professional before incorporating Bosu ball exercises into their routine. To prevent injury, it’s crucial to start with basic balance exercises and gradually progress to more complex movements, ensuring proper form and control throughout.”
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Precautions to take
Singh suggests the following precautions while integrating Bosu Ball in your fitness routine:
- Always start with simple exercises and progress gradually.
- Focus on proper form rather than trying to perform advanced movements too soon.
- Ensure the Bosu Ball is placed on a non-slip surface.
- Keep movements controlled and avoid rushing through exercises.
- Engage the core and maintain a neutral spine at all times.