TOP 6 Bosu Ball Balance Exercises for BEGINNERS & SENIORS
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- เผยแพร่เมื่อ 29 พ.ค. 2024
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If you have previously thought that a bosu ball was strictly to get your sweat on, well . . . it can help you with a lot more like IMPROVING YOUR BALANCE with these TOP 6 exercises!
Balance is one of those things that for some it's GREAT and for others, not so much. As we get older too our balance can be compromised by things like weakened muscles, eye issues, injury or chronic pain. However that doesn't mean that there are not things you can do to continue to work at improving and maintaining better balance.
While you may not be inclined to view this like a WORKOUT, it really would be a great benefit to do these TOP 6 BALANCE EXERCISES a couple times a day and 3 times a week for OPTIMAL RESULTS.
If you've never done balance exercises using a bosu ball don't shy away from doing these exercises. Coach Tonya has broken this into 2 BALANCE EXERCISE WORKOUTS essentially by doing the 6 exercises once through at a BEGINNER level and then once more, adding weight to make these exercises more challenging. Start with the bodyweight version of these exercises and when you get proficient at them advance to doing these with added weight.
The first challenge is to get on the bosu ball, but don't worry, Coach Tonya talks you through this and it is much EASIER than you may have expected! Once you are on the bosu ball find a neutral and relaxed position/ stance just get familar with what that feels like.
Here are the TOP 6 BOSU BALANCE EXERCISES
** You want to do most of these for 10-15 reps**
Forward & Back Rock
Side to Side Rock
Circles - make sure to do these in both directions
Bodyweight Squats
Side to Side with Squat Movement
Toe Touches
Once you have mastered these and can move through these with ease you are ready to advance to the next level and Coach Tonya takes you through these again!
Thank you for watching this video. If you have any questions for Coach Tonya please post them below and be sure to click on that notification button to make sure you don't miss out on any of our SPECTACULAR content! Be well . . . be healthy . . . be happy!
#balance #criticalbench #criticalbenchcompound
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This is perfect! My PT has recommended the Bosu Ball to improve my balance, so I recently got one. These are exactly the exercises he recommended, and more. Thank you!
Awesome!!
I love this!!. This is genuine use of the BOSU Ball. NOT dancing around it like others.
We're glad you loved it 🙌
Perfect for a senior beginner! Thanks
You bet! 💯
The balance exercises were excellent! Thank you.
You're so welcome!
Thank you so much! So helpful for us vestibular disorder suffers.
You're most welcome! Glad you found it helpful :-)
Thanks for sharing!
You’re welcome!!
This looks perfect thanks
Hope you enjoy
Thanks, I will do these things next time at the gym. I like the Bosu-ball a lot (now).
Awesome!
Thank you for this. I will keep using it until i can get through it.
You're welcome! Consistency is key, and I'm glad you found it helpful. Keep at it, and you'll definitely see progress 👍😊
Great video can't wait try
Joeman, Enjoy!
Next level balance is to do these with your eyes closed, then with one leg. Ninja level.
Lol ... #balancegoals
One leg, lol 😂
Great video and exercises! Thanks!! :)
You're most welcome, Mandi!
good for stronger knee, knee ligaments balance and good as start as complementary exercise for leg press in gym
Agreed!
Hey, great stuff. Thank you
Glad you liked it!
I have GC and
For the back and forth movements, I’ve found it helpful to have one foot slightly forward and the other foot slightly back. It lives you more control over the ball.
Thanks for sharing!
Thanks!
Welcome!
Great workout! Do you have recommendations for a good bosu ball. I would like to buy one biut there are too many to choose from. Thanks for your help.
Yes there are a lot to choose from but I don't have a specific recommendation. Choose one that fits your budget
@@CriticalBenchCompound Every Bosu ball that I'm seeing says NOT to stand on the platform, only to stand on the vinyl ball portion of the equipment. Does yours also say this on the platform or is it a different Bosu?
@@rastar432 BOSU stands for "Both Sides Up" (originally) and "Both Sides Utilized" (currently). It's a brand name product and if you go to the BOSU website it gives more details in the "About Us" portion of their website. The videos on their site also show both sides being used. If you are being told otherwise, you might be looking at a knock-off product? I bought one today and it gives a warning that the ball side down is harder and more unstable, not that it shouldn't be used.
@@Sharajj i bought my bosu directly from bosu, & the instructions that arrived with the bosu ball i purchased from bosu stated not to stand on the bosu platform. not that it was harder or more unstable, but not to do it. the 2nd bosu branded bosu ball i checked was at a sporting goods store. and since the instructions stated the same warning i didn't purchase that bosu either. if there's a specific bosu ball that doesn't come with this warning i'm def interested in purchasing that specific model.
@@rastar432 Check out the FAQ on their website. It says the balls are designed to be used either side, but they don't recommend it (hence the warning). I think it's for liability reasons.
How is the best way to know correct amount of air in the ball? Standing on the flat side made the bottoms of my feet burn. Is the ball too full? Thanks! I look forward to improving my balance.
A hand held pressure gauge with correct attachment will be able to show you what the air pressure is in the bosu. However, if you are struggling with balance, put less air in to start with and as your balance improves you can add more air.
Critical Bench Compound Suggestions as to quality brand? Reasonable price? TY!
Great video! Easy to follow and just challenging enough to motivate. But the free core workout book requires an email address and says mine is incorrect (it's not). Is it still available?
Yes, it's still available! May we suggest for you to try using another email address? ;)
Critical Bench Compound I tried three different ones, get same error message. I will try another browser.
Perfect! I was looking for balance exercises to strengthen my ankles improve coordination.
Right on time, Margeaux 👊
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Very good demo except for one thing. It would have been good to include a shot of you dismounting the bosu ball at the end. I was looking for that but didn't see it. ):
Thank you for your feedback!
Fabulous demo and I love your attitude and positivity
Thank you, Ruth! 👍
Thank you, this is perfect for a beginner to start and work up to more challenges.
You're so welcome! Stay tuned because I have more of these coming and one that is core specific! ~ Coach Tonya
@@CriticalBenchCompound that is awesome. I am a former pro ballet dancer and now teacher and Pilates instructor. Ive done balance block training, but not bosu. There are so many videos on TH-cam of professional, elite-looking athletes doing all kinds of crazy stuff and it is just too much. Many people do not understand that you have to start with basics first and work your way up.
I have a Bosu Ball with a cracked frame. Do you know if there is anyone who sells a replacement? Loved your video. I'm 72 and I think this will help a lot.
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If the frame is cracked I would reach out to the company via their website; they may have a customer service link there for you and may be able to replace yours for you : )
So happy you enjoyed this video.
That’s a hard exercise to balance!
Work your way up gradually to these exercises. Let us know how it goes.
Are theses exercises transferable to a balance disc.
You should be able to do most of these with that piece of equipment
thanks
You're welcome!
Nice!
Thank you! Cheers!
Thank for sharing. I have a brain from childhood as well odther disabilitys. This vido help nice not able physio at the moment. That's appreciated and loved
Charity Gordon from Oxfordshire UK
I'm so happy you like this video Charity.
I want to try that at the gym with ur video . Thank you !
Great to hear! We can't wait for you to try it!
Great instructive video. This is going to come in handy strengthening my repaired ankle. Also you are very beautiful thank you and take care
Thank you for watching. So glad you found it helpful! :-)
Very helpful!
Awesome! Glad it was helpful!
Thank you for this. And if it brightens your day, from one woman to another, I wanted you to know that I think you are very pretty, and you have beautiful skin 😊
Thank you! You too! 😊
How much air should be on the ball
Good question and that will be dependant what you are comfortable working with. You can always add more air or release some depending on how well you are able to do these exercises.
One more intro to beginners would be seriously helpful for weak or senior beginners so they don’t immediately feel defeated and/or crack their heads open?😊
Also, don’t get the on me about age being a number, commenters, because an ambulance bill is just a number too. 😂
I believe it says on the flat side to not stand on the flat side. Susan Butler v. John Saville and Planet Fitness Holdings LLC
In one of the other balance videos using the bosu ball we do address that. We also follow up with mentioning several factors to be considered before using the bosu ball in this way; and several people/ trainers do us a bosu in this way to help improve balance ONLY once better balance has been established. We also make it clear to have "support" accessories to help you keep your balance on the bosu when used in this manner.
It's obviously designed not to stand on flat side-- it's slippery. The upper side is specially designed and non-slippery
@@steliana26 My Bosu is not slippery on the flat side.
BOSU literally stands for "both sides up". Says so right on their website: "Invented by David Weck, the BOSU® Balance Trainer debuted in 2000 and quickly became one of the most successful fitness training products in the world. Originally, the name “BOSU” was an acronym for “Both Sides Up.” It meant that the BOSU® Balance Trainer could be used on either side, the dome or the platform."
I don’t think many seniors I know could do this workout. Too difficult for a beginning senior.
I agree. I would be skeptical to use the flat end for my group.
I do these almost every day and I'm 71. There's a guy same age and he does them on one leg. Don't let age limit you!!!
All you need to do is meet seniors that can. I am 74 and I am doing them. I started the Bosu about a year ago. The trick is simple. Don't think about your age. Think about what you can do that. Improve everyday even a bit in whatever you are doing.
I am a senior and I went very slow and used a pole for the first part. Just modify it until you feel more comfortable.
The Bosu says not to stand on the black side. So, there’s a liability issue if you instruct a client to do that.
Use at your own risk type scenario
First try, I lasted 10 minutes! Will be back
Love to hear it! Stay well 🙏
One more thing. Coach Tonya, you are gorgeous.
Thank you!
This is good, but weak. I do circles till i make a 360 revolution, then switch and rotate other direction for 360. Awesome core work.
Keep up the good work buddy! 👍
What i do if I don't have bosu ball..?
Buy one from amazon everfit. Cheapest place to buy
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Right back at ya 😎💪
Easier if you put the flat side on the floor, these exercises are NOT for beginners
The bosu can be very challenging. Use with caution.
Yeah bosu balls are cool but is it too soon to tell you I love you?
Thanks for watching
Fun balancing but NOT appropriate for beginners and seniors.
Depends on who you are working with. Remember seniors is anyone over the age of 55.
@@mikewesterdal4895 I am 49 and in really great shape including balance(I race mountain biking too which requires a lot of balance!)- and my expertise says that this is TOO hard for beginners and most people. It's actually DANGEROUS to be honest. I always start my clients with simple balancing just standing on the Bosu on the flat side and trying slow squats. Disagree Mike.
You are certainly entitled to your opinion and we are always open to hearing all comments and feedback. Thank you for watching
Went on the bosu ball today for the first time. I was able to squat while holding a 10lb ball and I also held the ball over my head while squatting. I maintained my balance throughout the workout. According to Mike's definition, I am a few years away from being a senior, and I did it. Beginners have to start somewhere.
I understand this helps with balance on the ball and provides exercises to different parts of the body. Why is the balance ball something I should use? How does it benefit me in my long term? I mean I don't walk around on unbalanced ground. I hope this makes sense
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Tell me why I'm the only person at the gym who does the BOSU Ball..Did some weighted squats today and the entire gym thought I was a Shaolin Monk 🤣🤣
A lot of people are intimidated by it. Great work!
Don't have seniors do these. You will injure them. Videos like this one are why we need the dislike button back.
....do you work with seniors? are you saying there are no seniors that can benefit from these exercises? Don't be so closed minded, there are so many seniors that are looking for exercises like this. Agreed to disagree 👎