Want to Prevent Future Falls? These 7 BOSU Exercises Will Help
Anyone can fall, but I don’t want it happening to you — add balance, stability & strength with these exercises.
Have you ever wondered what can be done with the BOSU ball? Well theres many exercises for beginners, intermediates and advanced I want to share with you. As the post suggests, these exercises are to add balance and stability to your training — and to help prevent falls. Combining the BOSU with functional exercises can be a very effective method. Your future you will thank you. After this post chances are you’ll find at least 1 exercise you’re willing to try.
Functional Exercises: Exercises that help you with everyday tasks.
There are human 7 basic movements: Push, Pull, Squat, Lunge, Hinge, Rotation, Gait (walking) [1].
I’ve chosen 7 exercises worth your attention & can easily adopt. Some are direct functional exercises, but others will have a combination of push, pull, squat etc…
Note: Functional exercises deserve a post by itself.
Ok, I want to present a scenario to you… You’ve gone to a gym/facility and you see the BOSU unused, unloved, tucked away in the corner. You describe this as a chopped stability ball but it intrigues you. “hmm, what can be done with this? What is it? Are there any instructions? Is there anyone to guide me?”
I got you. Let’s break down the BOSU & balance training.
About the BOSU
The BOSU ball is an acronym which stands for ‘Both Sides Up’.
These are amazing to diversify your training and add a stabilising element. Not to mention, they’re incredibly versatile with 100’s of variations for all levels.
Dome Side Up: Your feet/hands may be in an awkward positions whilst doing some moves. However the flat side is down so you don’t have to worry about rocking.
Flat Side Up: Demands more balance because the uneven side is on the floor.
What is balance training?
“Balance training involves doing exercises that strengthen the muscles that help keep you upright, including your legs and core. These kinds of exercises can improve stability and help prevent falls” [2]
Why balance is important?
“Improved balance and muscle group coordination will naturally increase your body’s ability to control itself during challenging tasks” [3]
This is only a quote from the article but it goes in depth of why balance is important. Encourage the read!
Still here? Right, here we go.
Just a heads up: clicking on the links will give you directions & other useful info on the exercise
Benefits:
- Ankle stability
- Lower body (legs) stability
- Hip flexor activation
- Functional exercise (Lunge)
- Beginner friendly
Ok, we’ve all lunged before but by performing this on the dome side, we introduce dome ankle stability. Perform on both sides.
Benefits:
- Shoulder stability
- Core stability
- Hip flexor activation
- Beginner friendly
These can be done with the dome side up, but challenge yourself! This works the hip flexors and helps core/shoulder stability. The trick is to control the rocking. Your shoulders will thank you.
3 — BOSU Dome Kneeling Hip Hinge
Benefits:
- Emphasis on hip flexor stability
- Core stability
- Functional exercise (hinge)
- Intermediate
The Kneeling Hip Hinge is a movement all about control. The challenge comes from the hinge on the uneven surface (dome side). Naturally your knees/shins may be shaky.
Be careful with the wrists on the decent. The impact could be harsh if the movement isn’t controlled. You can cushion the impact by rolling up a mat where you place your hands.
Chances are if you can do this on the BOSU, doing it on a flat surface will be a piece of cake!
4 — BOSU Dome Superman (Alternating Arm/Legs)
Benefits:
- Lower & Upper Back mobility
- Coordination
- Beginner friendly
A bit of coordination here, lie flat on the dome then extend your arms & legs. Raise the right leg and left arm at the same time. Then do the same on the opposite side. This lightly works the back and shoulders.
To keep upright, the back has to work hard.
Benefits:
- Hip flexor stability
- Core strength
- Ankle stability
- Functional exercise (squat)
- Intermediate
This will challenge your core strength & hip stability. The trick is to keep looking up, don’t let your knees bend in or out, descend at least half way. Your ankles are in a slightly awkward position, but if you can perform a squat on this, chances are you may find it easier on a flat surface.
By performing on the dome side, your balance is challenged but not as much as if you were performing this on the flat side.
Benefits:
- Works the Chest
- Body weighted (calisthenic)
- Functional exercise (push)
- Beginner — Intermediate
If you have wrist problems and want to work the chest, maybe this is a variation for you. Keep a straight line when you lower yourself and push away from the BOSU. Combining the push up with the BOSU adds a wrist stabilising element. You can put the knees down or up when doing this — it’s just preference. But make sure the knees are cushioned with a gym/yoga mat.
7 — BOSU Dome Bird Dog (Hands Down)
Benefits:
- Core & Back activation
- Emphasis on balance
- Emphasis on stability
- Intermediate — Advanced
- Emphasis on coordination
My favourite from this set is this bird dog variation. Your core and back will work quite hard on this one. Not to mention the BOSU is adding a balance/stability element to the move.
Final thoughts
Ah you made it! First of all I’d like to say thank you for reading all the way to the end. As a token of my gratitude, I’ve gone through the trouble of collating this into a plan where you can track your progress (reps/sets etc…) Off course free — yes, I want you to put this into action.
Balance is a skill-based component and can be overlooked. Hopefully now you’re beginning to see how you can utilise the BOSU in your exercise regiment. Theres literally 100’s I want to share. As I mentioned earlier, your future you will thank you.
I try to put effort into these posts to inform & educate. Takes a lot of time creating the GIFs, doing the research etc… It would mean the world to me for a clap or/and share. If you found this useful, I’d love to hear about it in the comments. To better health — Leon W.
