BOSU
Ballast Ball Exercises
The BOSU Ballast Ball
(BB) is a great tool for working on balance, stability
and core strength. It's shaped liked a stability ball, but inside is a
loose filling that adds 5-8 pounds of weight to the ball. It moves and
shifts inside which engages the core and stabilizer muscles in a new
and challenging way. You can use the Ballast Ball the same way you use a
regular ball, but there are some unique moves you can do because of the shifting
weight (e.g., impact shifts really challenge the core) and the stability of the
ball (the weight inside keeps it from rolling away).
The
following exercises offer a few ideas for using the BB to target the entire body
including the hips, glutes, thighs, abs, back and arms. A few points to keep in mind:
- The ballast inside offers audible cues for different exercises.
For the impact shifts, you'll want to hear and see the weight actually move
from one side of the ball to the other. For the rotations, you'll want
to keep the ball rolling smoothly, hearing a steady shushing sound of the
weight inside.
- When the BB is on the ground, it won't roll away, but you may need to
look behind you for seated exercises in order to feel comfortable.
- The BB has concentric circles on four sides of the ball, like bull's
eyes which serve as guidelines for where to hold or sit on the ball.
- Take your time with the exercises and skip any moves that cause pain.
Rotations
Hold the BB on either side, hands inside the smallest circle. Turn
to the right while rotating the ball, bringing the left hand on top,
right hand on the bottom. Turn back and keep going to the left,
rotating the ball and bringing the right hand on top and left hand on
the bottom. The ballast should move smoothly as you continue
rotating . Repeat for 8-10
reps.
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Around the World
Continue the side rotations, but
take the ball in a full circle while rotating the ball, first going to
the right, up and left for 8 reps and then in the other direction for 8
reps.
Keep the movement smooth so that you hear a steady shushing sound from
the ballast. |
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Impact Shifts
This move challenges both the core and the arms. Hold the
ball on either side with bent knees. Brace the abs and explosively
lift the ball up, causing the ballast inside to hit the top of the ball.
Repeat for 8-12 reps.
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Diagonal Shifts
This move is just like the Impact Shifts above, but you're moving
diagonally. Start by holding the BB down and to the right.
Brace the abs and explosively lift the weight diagonally up and to the
left, making the ballast shift to the other side of the ball.
Repeat for 8-10 reps and switch sides.
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The
Wave
This is another one targeting the
arms and core. Hold the BB on either side and move it in
small circles to the right, making the ballast
move all the way around the ball. Go as quickly as you can,
keeping the abs braced, for 10 circles to the right, then 10 to the
left. |
  
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Squat
Place the BB on the floor so that the circles are on top of the ball. Stand in front of the BB
and squat down, sitting on the inner circle. Stand up
and repeat for 10-16 reps. To make it harder, don't sit all the
way down and hold weights for added intensity. Try to keep your
movements controlled so that the BB doesn't move at all when you
stand up. |
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Squat Crunch
This fun move targets the lower body and the abs. With the circles
directly on top of the BB, squat down and sit on the outer edge of the
larger concentric circle. Lean back all the way, do a crunch and then sit
up and stand. Repeat for 10-16 reps. Add intensity by doing
more crunches or adding a jump as you stand up. |
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The Spider
This is a favorite of mine and quite challenging. Get on all fours
to the left of the BB (the circles should be showing on each side and on top of the ball). Lean
the right hip into the outer concentric circle of the ball and keep
turning the body until you're on top of the ball. Add a crunch
here if you like or keep rolling over until you're on the right side of
the ball. Continue rolling over the top of the ball for 8-12 reps.
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Lunge Stretch
The BB is also great
for stretching because it doesn't roll away. For this one, stand
behind the BB and lunge forward to the right of the ball.
Lean the left hip into the ball and stretch the right arm up and over,
feeling a stretch in the right waist. Go back to the start and
repeat on the other side for 8-12 reps.
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Reverse Impact Shifts
This is another tough ab move. Hold the ball between the lower
legs off the floor and lean back on the forearms, keeping the back straight.
Don't sink into the shoulders. Getting a good grip on the ball,
explosively straighten the legs, taking the ball up and trying to move
the weight to the other side of the ball (you may not get it all the way
there). Lower and repeat for 8-12 reps. |
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Ball Rotations
This is an advanced move and requires good hamstring flexibility.
Lie down with the ball between the feet, gripping it hard. Rotate
the ball and bring the right foot in front, left foot in back.
Lower the legs towards the floor. Bring them back up and rotate
the ball with the left foot in front, right foot in back. Lower
again and then repeat for 6-10 reps.
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Ball Exchange
This is a common move you can do with a regular ball, but the added
weight of the BB adds intensity. Start with the ball between the
feet and lower the legs down while reaching the arms out and way.
Bring the ball in and grab it with your hands, stretching the arms and
legs away from each other. Continue, exchanging the ball between
the hands and feet for 8-12 reps.
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