5 Strengthening Exercises on a Stability Ball or BOSU Balance Trainer

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Add a Twist to Your Strength Session With Balance Training

Stability Ball and BOSU Balance Trainer
Getty Images/Anthony Mayatt

You know you're supposed to do cardio to strengthen your heart and resistance training to strengthen your muscles, but there's much more to a well-balanced fitness routine than simply hitting the gym. In addition to the five health-related components of fitness (cardiovascular fitness, muscular strength, muscular endurance, flexibility and body composition), there are six skill-related components of fitness - agility, balance, power, speed, coordination and reaction time.

A high-quality workout routine incorporates exercises that enable you to enhance all areas of health- and skill-related fitness. Balance tools, including stability balls and BOSU Balance Trainers are an excellent addition to a standard resistance training routine because they allow you to work on balance, coordination, agility and reaction time while simultaneously enhancing muscular endurance.

The following workout was developed by Josh Moberg, a personal trainer at DIAKADI, a San Francisco-based facility named the "Best Gym and Trainers" for 11 straight years. While following this routine, Moberg points out that, "As far as reps go, work at 60% intensity, Since we're focusing more on balance and muscular endurance,focus on higher reps and more sets - for instance, 15 repetitions and three sets per exercise."

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Dumbbell Squats

Dumbbell Squat
DIAKADI

Perform this move using a stability ball or a BOSU Balance Trainer with the flat side facing up.

  • Stand tall with shoulders back, chest out with dumbbells by your side.
  • Breathe in before lowering yourself into a squat.
  • Keep your eyes looking straight ahead as you press your hips back, lowering your glutes toward the ground, keeping your weight in your heels.
  • Breathe out as you come up to standing and squeeze your glutes as you return to the starting position of the squat.

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Bent Over Barbell Row

Barbell Row
DIAKADI

Perform this move using a stability ball or a BOSU Balance Trainer with the flat side facing up.

  • Tip forward at your waist, pressing your hips back while keeping your knees slightly bent and your back flat. Hold the barbell with your arms straight.
  • Pull the barbell up to your chest using your back and scapula retraction (squeezing your shoulder blades together).
  • Carefully lower the barbell back to the starting position.
  • Maintain good spinal posture throughout, using your abdominals to stabilize and support the position.

4
One-Arm Kettlebell Press

Stability Ball Kettlebell Press
DIAKADI

Perform this move using a stability ball or a BOSU Balance Trainer with the rounded side facing up.

  • Holding a kettlebell in one hand, so the bell is facing away from you, lie back on a stability ball or BOSU Balance Trainer so you have 90 degrees of flexion at the knees. Extend the arm holding the kettlebell directly over your chest.
  • Slowly bend your elbow and bring the kettlebell down until your upper arm is parallel to the floor.
  • Press the kettlebell back to start, engaging your core to help maintain stabilization.

5
Stability Ball Push-up With Dowel

Stability Ball Dowel Pushup
DIAKADI

Perform this move using a stability ball or a BOSU Balance Trainer with the rounded side facing up.

  • Place the dowel across the center of the stability ball or BOSU Balance Trainer and grip the bar with both hands.
  • Carefully step your feet backward until your body forms a straight line from heels to head - like an angled pushup or plank position.
  • While stabilizing your core, lower your chest toward the ball, stopping at or just below a 90-degree angle at your elbows.
  • Return to the starting position by pressing into the dowel.

If this is too challenging, perform the same exercise with the stability ball against a wall, and without the dowel. Simply place your hands on the ball, instead.

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Kneeling Tennis Ball Wall Toss With Stability Ball

Kneeling Stability Throw
DIAKADI

Perform this move using a stability ball or a BOSU Balance Trainer with the rounded side facing up.

  • Position your BOSU Balance Trainer or stability ball close to a wall.
  • Kneel on your stability equipment, facing the wall, holding a tennis ball in each hand.
  • By kneeling on the stability equipment, you activate your core, glutes, hamstrings and adductors.
  • Sit upright with good posture and begin to toss the tennis balls against the wall with each ahnd, catching the ball while maintaining your balance.

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