Advantages And Disadvantages Of A Bosu Ball

You might have seen this weird looking piece of exercise equipment in your gym that

has a flat side and half of a large blue ball on the other side, and you probably wondered what it was for. Well, it's a very beneficial piece of equipment that can improve your balance, coordination and core strength. Additionally, it will challenge you like never before, therefore adding more excitement to your workout routine. This "blue half ball" can also cause various injuries, especially to the lower leg, if used improperly. You must have someone properly show you how to use this piece of equipment.

Which Side

Either side of this BOSU ball can be used. The blue ball part makes it hard for individuals to stand on and remain balanced. If you flip it over to where the blue part is on the ground and the flat black part is facing up, you can stand on that which provides a little bit more stability than just standing on the blue ball part. Choosing which side really depends on your experience level and the exercises that you are performing.

Balance

The most prominent benefit of this ball is that it will work on your balance. You have to focus on remaining balanced while performing the exercise of your choice. It requires absolute concentration and coordination.

Core Strength

Using an unstable surface like the BOSU ball will help to improve the overall conditioning level of your core muscles, which includes: the rectus abdominis, the obliques and the erector spinae. Your core muscles will be activated throughout the entire time you stand on the ball to help stabilize your body. It's a great way to indirectly workout your core muscles, while specifically targeting other muscles.

Disadvantages

There are some disadvantages to using a BOSU ball. The biggest disadvantage is that you are not able to lift much weight since you have to concentrate on remaining balanced. Therefore, this isn't recommended for those who want to use heavy weights. Additionally, you can experience injuries, especially if you fall off or drop the weight.

Injuries

The most common injuries are to the ankle regions. Ankle strain, which is typically the muscle or tendon being over stretched, is one of the most prevalent injuries for those who use the BOSU ball. You could also experience a sprain to the ligament or possibly a fractured bone if you fall off the ball and land wrong. If you manage to completely fall to the ground, you could end up suffering wrist injuries as you try to brace yourself. If you are unlucky and can't brace yourself you could even land face first.

Caution

If you have balance issues or joint weakness, then the BOSU ball isn't for you. Always consult your physician before participating in any workout. Try to get a professional to properly teach you on how to safely use the ball.

by: Lee Friedman

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