BOSU ball Pilates workouts will endow you with a stronger core and give stability to your workouts. Well, if you are out there in search of something to spice your routine up a bit and make it a little challenging, the Bosu ball Pilates exercises are here for you. And, believe me, from the beginner level to advanced, all fitness levels can avail themselves of Bosu ball Pilates exercises. Experiment with this variety of Bosu ball Pilates exercises to lift your fitness.

Pilates is one of the fast growing forms of exercise, enjoyed by millions in the past several years. This workout technique is meant to be low impact flexibility, strength, and to stabilize the core. When combined with the BOSU ball that is, this piece of equipment that is much like a stability ball cut in half, mounted on a stiff base these exercises can take your workout to a whole new level. Read this blog to learn about the advantages of the use of the BOSU ball in Pilates, get different exercises and get some tips for full practice enjoyment.

What is a BOSU Ball?

The Bosu ball, short for “Both Sides Up,” is an exercise tool. Each side may lie down on it to provide stability or will offer a rounded side to balance and work the core. Its design will challenge your sense of stability and at the same time engages you with several muscle groups, making it a great addition to your Pilates practice.

Benefits of Using the BOSU Ball in Pilates

1. Core Strength

Core strength is a major emphasis of the Pilates and it includes the muscle tissue of the abdominal, lower back, the hip, and even the pelvis. The BOSU challenges your core muscles to work much harder and thus, you become stronger and more stable while exercising.

2. Coordination and Balance Improvement

The BOSU ball exercise works the individual’s balance and coordination much more significantly. This increased challenge enhances proprioception, or the body’s sense of position in space, for overall fitness and to avoid injury.

3. Increased Flexibility

Using the BOSU ball can also improve flexibility in Pilates. The angles and poses create deeper stretches and wider ranges for better overall flexibility.

4. Low Impact Workouts

It means that anyone can practice Pilates regardless of fitness level as it is low impact. The workout of the BOSU ball is just like its prototype, challenge without stress.

5. Variety and Fun

Adding a touch of play and innovation to the usage of the BOSU ball can make your workouts much more exciting. Combining your workout routine by this versatile tool will ensure that you do not get bored with your routine, and your exercises will remain refreshed and lively throughout, which is very essential in motivating one to keep exercising in the long haul.

Fundamentals of Pilates

Before proceeding to the various BOSU ball exercises below, here are some basic principles of Pilates that you’ll find useful when working out:

Breath

• Just breathing can oxygenate the muscles and assist in smooth movement.

Concentration

• Focus on the activity
• Concentration activates the mind in exercise

Control the motion

• There should be no jerky or hasty movements

Core centering

• Exercise stabilizes to balance. Flow movement flow smoothly from one exercise to the other as if they are seamless.
• As to accuracy be careful in terms of proper formation and positioning to get the most out of your workout and to achieve as much safety for the future as possible.

BOSU Ball Pilates Exercises

1. BOSU Ball Plank

Target Muscles

Core, shoulders, and gluts

• Start in a push up position with the dome side of the BOSU ball facing the ground.Place your hands on both sides of the BOSU ball, with your shoulders aligned directly over your wrists.

Keeping straight line from head through heels. How to Do It:

Engage the core

•  Hold for 30 seconds up to 1 minute, breathing steadily.

Tips

• Do not allow the pelvis to sag or droop; keep them balanced. If you are a beginner in this exercise, you can adjust by squatting down to the knees.

2. BOSU Ball Bridge

How to perform

• Lie on your back, then place your feet on the flat side of the BOSU ball.
• Scrape your arms in along your sides to support you
• Lift your hips towards the ceiling, through your heels, ensuring you engage your gluts
• Pause for one moment at the top and lower your hips back down.

 Tips:

• Challenge variation: with one leg still lifted off from the BOSU ball, maintain the bridge position.

3. BOSU Ball Side Leg Lifts

Muscles Used:

• Outer thighs, hips, and core

How to do it:

• Stand beside the BOSU ball and step one foot up onto it. Shift your weight over onto the other leg. Keeping your body as straight as possible, you want to lift the opposite leg out to the side. You will bring your leg back down and repeat the exercise 10-15 times, then shift to the opposite leg.

Tips:

• Support yourself on a wall or chair if you must, but continue on controlled movements so you are forced to engage your core.

 4. BOSU Ball Saw

• Target Areas: Core, back, hamstrings

How to Do It:

• Sit on the BOSU ball with your feet on the ground, legs extended in front of you

Lean backward;

• engaging your core and lift your legs off the ground.

• Extend one arm out to your opposite foot while twisting torso in.

• Return to center, repeating on the opposite side.

Tips:

• Try to keep slow controlled movements, paying attention to the stretch in your hamstrings and torsion in torso.

5. BOSU Ball Squats

• Quads, gluts and core

How to Do It:

• Sit on the floor and place your feet on the BOSU ball. Stand facing away from it with the flat side down. Push back into a squat, sending your knees back behind your toes while lifting your chest. Stand up to your heels.

6. BOSU Ball Rollout

Areas Targeted:

• Core and shoulders

How to Do It:

• Begin on the floor with your knees; the BOSU ball is in front.

• Place your forearms on the rounded side of the BOSU ball. Roll the ball forward, extending arms and keeping the torso tight.

• Roll back to the starting position.

Tips:

• The spine must always be in a neutral state during this movement to not harm the lower back.

7. BOSU Ball Teaser

Target Areas:

• Core, hip flexors and balanced this: Sit on curved side of BOSU ball, with legs bent and feet on floor. Lean back a little as you hold arms in front of you. Activation of the core, lift the legs off the floor, extend the legs at 45 degrees, hold for a few seconds before lowering it back to the primary position.

Tips:

• Work on keeping your feet on the ground. Be not concerned about balance unless you feel strong.

8. Include Rest Days

• While exercising, you need to ensure that you add rest days. With all workouts, your muscles require time to rest. This is particularly imperative while training on equipment that challenges stability.

Tips for Training on the BOSU Ball with Pilates:

Conclusion

BOSU ball Pilates training will usually significantly improve your strength, balance, and flexibility. Such a unique ability to challenge one’s core and stability makes BOSU a very versatile and engaging workout experience. From very advanced to merely beginners at the practice, the BOSU ball offers a variety of exercises that fit every fitness level. Focus on the form, engage your core muscles, and feel how you are taking the journey to an elevated experience in Pilates. Consistent practice and dedication will soon reveal some incredible improvement in your overall fitness and well being. So, grab that BOSU ball and go find out the numerous benefits it has to offer you.

Read more articles on Health and other categories at Guest writers.