According to the Centers for Disease Control and Prevention, one out of five falls leads to a serious injury in older adults. This can include concussions and broken bones. Over 3 million older Americans are treated in emergency departments for injuries related to falls. Making matters worse is the lengthy healing time required as we age. This makes fall prevention of utmost importance.
One of the biggest risk factors for falling is muscle weakness and compromised balance. It becomes increasingly important to strengthen your legs and core with exercises designed to positively impact your balance. This, in turn, helps improve your overall stability and gives you greater control over your limbs and core.
The Bosu ball is the perfect addition to your home gym for any balance training exercises. The uneven surface of the Bosu ball helps promote balance and stability, helping you engage your core, coordinate your muscles, and increase your stability in preparation for everyday activities. Today, we have shared some of our favorite balance training exercises that are perfect for beginners.
1. Forward & Back Rocking
This basic movement is designed to get you more comfortable with the Bosu ball. It helps to establish your center of gravity and increase your confidence with the equipment.
Begin with the Bosu ball on the floor, dome side down. Place a hand on a wall or the back of a chair for support and step onto the platform of the ball with both feet, approximately shoulder-width apart. Once you have gained control over your balance, remove your hand from the wall and clasp your hands together in front of your body. Engage your core, keep a slight bend in your knees, and use your hips and leg muscles to slowly rock the ball forward. Repeat the movement in the opposite direction for one repetition. Repeat the movement. To make this exercise easier, keep one hand on a wall or the back of a chair throughout the entire exercise. To make this exercise more challenging, hold a weight with both hands while performing the movement.
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Start with 1 set of 10 repetitions.
2. Side to Side Rocking
Once again, this movement is designed to get you more comfortable with the Bosu ball, establish your center of gravity, and increase your confidence with the equipment.
Begin with the Bosu ball on the floor, dome side down. Place a hand on a wall or the back of a chair for support and step onto the platform of the ball with both feet, approximately shoulder-width apart. Once you have gained control over your balance, remove your hand from the wall and clasp your hands together in front of your body. Engage your core, keep a slight bend in your knees, and use your hips and leg muscles to slowly rock the ball from side to side. Repeat the movement. To make this exercise easier, keep one hand on a wall or the back of a chair throughout the entire exercise. To make this exercise more challenging, hold a weight with both hands while performing the movement.
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Start with 1 set of 10 repetitions.
3. Squats
Using the Bosu ball to perform traditional squats helps to stabilize your core while strengthening your hamstrings, quads, and glutes. Bosu squats also burn more calories than a regular squat.
Begin with the Bosu ball on the floor, flat side down. Step onto the dome of the ball with both feet, approximately shoulder-width apart. Engage your core, hinge from your hips, and bend your knees to lower your seat downward. Push from your heels to return to an upright standing position. Repeat the movement. To make this exercise easier, place one hand on a wall or the back of a chair to assist with balance and perform a shallower squat. To make this exercise more challenging, turn the Bosu ball over and go through the movement while standing on the platform side of the ball. To make this exercise even more challenging, hold a kettlebell or other weight in your hands while going through the movement.
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Start with 1 set of 10 repetitions.
4. Single Leg Balance
Single leg balance is an integral part of many everyday activities, including walking, climbing stairs, getting in and out of the bathtub… even putting your pants on in the morning. Doing some simple single-leg balance training exercises can help to eliminate any muscle imbalances, promote better body awareness, and increase overall stability.
Begin with the Bosu ball on the floor, flat side down. Place a hand on a wall or the back of a chair for support and step onto the center of the dome of the ball with one foot, keeping a slight bend in your supporting leg. Engage your core, lift your opposite foot, and remove your hand from the wall if you are able. Keep your gaze forward and focus on maintaining your balance for 10 seconds. Step off the ball and repeat the movement on the opposite side. To make this exercise easier, keep your hand on the wall or the back of a chair for the duration of the exercise. To make this exercise more challenging, increase the length of the hold or move your non-supporting leg around to force your stabilizing muscles to work harder.
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Start with 1 set of 1 repetition on each side, holding for 10 seconds.
5. Around the Worlds
This slightly more advanced exercise uses resistance to further challenge your center of gravity. In addition to your core stabilization muscles, it works your chest and shoulder muscles. To perform this exercise, you will require a kettlebell, dumbbell, or any weighted object you can find in your home.
Begin with the Bosu ball on the floor, flat side down. Hold onto your dumbbell with both hands and step onto the dome of the ball with both feet, approximately shoulder-width apart. Engage your core, find your center of gravity, and raise your arms overhead. Maintaining a slight bend in your knees, slowly rotate the weight in a circular movement overhead. Repeat the movement in the opposite direction. To make this exercise easier, eliminate the circular motion and simply hold the weight overhead. To make this exercise more challenging, make wider circles with the weight or perform the exercise with the dome side down, standing on the platform of the Bosu.
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Start with 1 set of 5 repetitions in each direction.
6. Toe Touches
This is a slightly more difficult exercise, so take caution when going through this movement.
Begin with the Bosu ball on the floor, flat side down. Step onto the dome of the ball with both feet, approximately shoulder-width apart. Engage your core, find your center of gravity, bend your knees, and slowly lower your hands to your feet. Keep your chest and head up, and only go as low as you are comfortable. Slowly raise back up to an upright standing position and repeat the movement. To make this exercise easier, do not bend as low. To make this exercise more challenging, turn the Bosu ball over and go through the movement while standing on the platform of the ball.
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Start with 1 set of 10 repetitions.
Balance exercises are designed to engage and strengthen your core muscles, challenge your stability, and improve your balance over time. Ideally, perform these exercises several times per week for the best results. When doing balance exercises it is especially important to ensure your exercise area is safe and free from any potential tripping hazards, so review your area carefully for any possible dangers before getting started.
Learn even more impactful exercises you can do with your Bosu ball. Click here for more information.
