Actor Shilpa Shetty, known for her dedication to fitness, recently took to Instagram to share a motivational Bosu Ball workout video – perfect to shake the blues on Monday. Emphasizing the importance of main power and balance, he encouraged his followers to include this practice in their routine.
In her post, Shilpa highlighted several benefits of Bosu Ball Workout, making it a strong case to add it to her morning diet. If you are looking for a way to promote stability and strength, take a cue from it and proceed!
What is Bosu Ball Exercise?
The exercise involves using a semi-split rubber ball attached to a Bosu ball, a flat platform. It is designed to enhance balance, core strength, flexibility and stability by creating an unstable surface for workouts. There are common practice that can be done using this fitness tool:
- Squats-standing towards the dome to improve the strength and balance of the body.
- Push-up-core and holding hands on Bosu for an additional challenge for the upper body.
- Classes – holding a plank with the forehead or hands on the boosu to attach the core muscles.
- Lungs – Lie a leg on Bosu during the lungs to create stability and foot strength.
- Jump squats – jumping on the dome for explosive power and coordination.
what are the benefits?
Head Physiotherapy Dr. at PSRI Hospital in New Delhi. According to Lakshmi Bhaktiyani, this practice has many benefits targeting various areas of the body. “One of the primary benefits is that it increases balance and stability using its curved surface. Practices such as standing on one leg or other balance-based movements can greatly improve coordination and stability. It is also effective in strengthening the core. Exercises such as crunchs or sit-ups made on Bosu ball are more effective than being done on a flat surface, as they challenge the main muscles to a greater extent, ”he says.
It is also an excellent tool for strengthening both the upper and lower ends. Exercises such as push-ups, squats and lungs made on the Bosu ball attach more muscle groups than traditional flat surfaces, leading to more muscle activity.
Can initially use this device?
Beginners can use a Bosu ball, but it is necessary to start with simple practice and slow progress. Dr. Minakshi Phulara, main physiotherapy and rehabilitation in Akash Healthcare, New Delhi shares some tips:
- Start with basic exercises: Start with both legs standing on the Bosu ball with both legs for balance. As you get confidence, you can try single-leng squeats or simple balance pose, initially with support if necessary.
- Gradually progress: As you become more comfortable, you can move forward on more complex exercises and gradually increase intensity.
- Evaluate: It is recommended to obtain an evaluation from a physical therapist to determine your current fitness level and ensure that you are starting with the right practice for your body.
How many times should you include Bosu Ball Exercise in your routine?
The frequency of bosu ball practice depends on personal goals and previous experience with such exercises. “For most individuals, it is sufficient to see the improving balance and coordination to include Bosu ball exercise 2 to 3 times a week. Each session should not exceed 30 minutes to effectively target the desired results without more examination. It is recommended to start with a 10-minute session and gradually extend the duration, ”Dr. Lakshmi advised.
The frequency of this practice also depends on the experience level:
- Beginners: Start with 1 to 2 sessions per week.
- Intermediate: Once you are familiar with Bosu ball, you can increase usage from 2 to 3 sessions per week.
- Advanced users can include BOSU ball exercise 3 to 4 times per week, focusing on more complex movements that challenge both power and coordination.
Security measures to avoid injuries
To prevent injuries while working with Bosu Ball, Dr. Minakshi recommended some tips: “Before progressing in more challenging exercises, start standing on the Bosu ball with the flat of both legs to familiarize themselves with the surface. Keep your back straight and avoid twisting or twisting your spine. Always attach your main muscles consciously to maintain stability and support proper movement. Finally, pay attention to any signal of discomfort or pain. Stop immediately if you experience any severe pain or discomfort during your workouts. ,
