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Lose weight and get flat abs with a BOSU ball

How should you do a BOSU ball workout? These expert tips will get you started!

Written by Tania Tarafdar |Updated : May 8, 2015 10:02 AM IST

If you want to break the monotonous workout routine and try out something new, you should give the BOSU ball a try. Adding it to your regular workout can intensify your workout and take it a level higher. The ball makes the workout more challenging and more core engaging. This can be a quick workout, where you do not require a large space and it demands minimum investment too. Sagar Pednekar, Fitness Expert, Gold s Gym, India tells you more on how training with a BOSU ball can amplify your workout.

What is a BOSU ball workout?

A BOSU ball, commonly referred to as half ball, is a simple and easy to use exercise equipment an inflated rubber ball cut in half with a rigid platform on one side. The BOSU ball is a safer alternative to other traditional exercise balls.

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Because it is a hemisphere attached to a platform, it can be used on both sides depending on the intensity of the workout. When you exercise with the dome facing up, your body tries to stabilize itself by engaging more core muscle. Now if you keep the rigid surface upwards and the dome down, the ball becomes more unstable. So here the range of difficulty goes higher and puts a greater effect on the core muscles. The dome portion is recommended for any gym goer, while the platform can be used by athletes and experts.

What are its benefits?

  • While you exercise on the unstable platform of the dome, you engage more muscles to maintain your balance. By introducing muscles that are not normally used in the regular version of the same exercise you end up burning a lot of calories.
  • Working out on the unstable surface can also help improve your balance. Also, try these 6 yoga poses for better balance and coordination.
  • Your core is engaged with every exercise you perform on this exercise ball. Even when you are moving your arms and legs to stabilize yourself, your core tightens up. You can also lose belly fat and build a strong core with plank exercise.

How effective is it for weight loss?

The BOSU ball engages multiple muscles in your body at once. When so many muscles of your body are working together, your body metabolism rate speeds up. So you end up burning more fat during and even after the workout.

Which exercises can be done using a BOSU ball?

Any kind of standing exercises that you do on a gym floor with dumbbells can be done on the BOSU ball. Here are a few exercises done on the ball.

How many times a week should one exercise on the BOSU ball?

For maximum benefits, exercise at least three times a week for 20 minutes on the the ball. If you are a beginner, you can start with 5-10 minutes and then progress further.


Before getting to a bosu ball, there are a few things you should certainly consider. Make sure you carry out every movement slowly as a little shift of weight could easily turn to a sprain in the ankle. Also, consider limiting your range of motion when you feel excessive shaking.

Image source: Shutterstock Images

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