core strength weak? bosu ball tutorial (gif tutorial)

Have you seen this semi-circular object? Do you know what it is?

The BOSU ball, also known as the half-round balance ball, was invented by David Weck in 1999 as a tool for balance training. It looks like a fitness ball with more than half of it removed, and a hard balance base is installed on the remaining small portion.

Both sides of the BOSU ball can be used for training.

· With the ball side up, the base is stable while the surface is unstable, making it suitable for aerobic training.

· With the ball side down, the unstable base provides balance training.

When performing exercises on the BOSU ball in standing, supine, prone, sitting, kneeling, or squatting positions, the body will inevitably wobble, increasing the difficulty. This tests our core strength, which is the value of the BOSU ball.

Core strength is fundamental and important for any sport. The stronger your core muscles, the better your performance in actions like running, jumping, throwing, and hitting, and the lower your risk of injury.

Therefore, if you want to enhance your core strength, the BOSU ball is definitely a great choice.

Next, let's learn these exercises together.

Friendly Reminder

· Beginners should perform BOSU ball training under the protection of a coach or another person to avoid injuries from losing balance and falling.

01 BOSU Ball - Stable Push-Up

With the BOSU ball curved side up, place your hands on the curved surface and assume a push-up position.

Keep your torso balanced and perform push-ups. Return to the starting position and repeat for the specified number of times.

02 BOSU Ball - Stable Elbow Plank

Place your elbows on the curved surface of the BOSU ball and assume a plank position.

Hold for the specified time.

03 BOSU Ball - Stable V-Sit

With the BOSU ball curved side up on the ground, sit on the ball and lean back slightly to form a V shape.

Bend your knees and hips, moving your knees toward your chest while straightening your torso forward. Return to the starting position and repeat for the specified number of times.

04 BOSU Ball - Mountain Climbers

With the BOSU ball flat side up, place your hands on the edges and assume a push-up position.

Alternate bending your hips and knees to perform mountain climbers. Repeat for the specified number of times.

05 BOSU Ball - Unstable Double-Leg Glute Bridge

In a supine position, with the BOSU ball flat side up, place your feet on the ball, bend your knees, and place your hands by your sides.

Lift your hips so that your torso and thighs form a straight line. Return to the starting position and repeat for the specified number of times.

06 BOSU Ball - Three-Way Squat

With the BOSU ball curved side up, stand with your right foot on the BOSU ball and your left foot on the ground. Perform a squat and stand up.

Move your left foot onto the BOSU ball and perform a second squat and stand up. Move your right foot to the ground and perform a third squat and stand up.

Repeat for the specified number of times. Switch sides and repeat.

Quickly save this and start practicing!

-END-

The above content is from

“Fitness Essentials” and “2019 Fitness Calendar”

Published with authorization from People's Posts and Telecommunications Publishing House