Bosu Abdominal Training

The Bosu ball is a piece of exercise equipment that enhances functional training while improving core strength and balance. Bosu stands for "both sides utilized" and with molded plastic on one side and weighted rubber on the other, you can use either side of the dome-shaped ball for exercises. Abdominal training is a given when using the Bosu ball; all exercises activate and use the midsection muscles.

Background

David Weck invented the Bosu ball in 2000. The ball challenges exercisers to workout on an uneven surface.The equipment enhances multi-joint movement and requires muscles to work with one another, rather than in isolation. For example, an abdominal crunch on the ball requires back, abdominal, hip and leg muscles to work together while performing the exercise. Crunches on a mat only recruit the abdominal muscles. The Bosu ball is a common piece of equipment in gyms, is used in home training routines and is used by sports teams and athletes.

Abdominal Stability and Strength

Abdominal bracing is a key aspect of training on a Bosu ball. Abdominal bracing or contracting the core muscles involves tightening the midsection without additional movement from other areas of the body. Cough and experience the tightness that it creates in the abdominal section; create and maintain that tension while training on the Bosu ball. Stabilize the abs and strengthen them through different exercises. Abdominal exercises on the Bosu ball require more abdominal muscles and strength than when they are performed on an even surface.

Functional Training

Functional training (FT) consists of integrated, intentional movements that prepare people for movement patterns that they may experience in real life. Rather than separating muscles from one another, FT focuses on whole body movements that incorporate stabilization and motion. The midsection is the powerhouse of movement--it is the link between the arms and the legs. Abdominal exercises on the Bosu ball recruit multiple muscle groups and fibers, forcing them to work in conjunction with one another. Compare a squat on the ground and a squat on the Bosu ball. A person can perform a squat on the ground with little core activation or minimal usage of the abdominal muscles. Step on the Bosu ball and the focus shifts to the core--the abs are working to stabilize the body while performing a squat.

Abdominal Training

The abdomen is always in training while using the Bosu ball. Additional exercises that focus on the core--the plank, crunches, the abs bicycle exercise--contribute to gains in abdominal strength. Recruit additional muscle fibers and challenge the muscles in new ways; take an abs routine that is typically performed on a mat and do it on the ball.

Tips for Abdominal Training

Practice abdominal bracing and breathing before working on a Bosu ball. Often, people hold their breath when they first try abdominal bracing and practice decreases this. Breathing throughout the abdominal exercises helps deliver fresh oxygen to active muscles. Inflate the ball fully to prevent falling or causing injury while exercising on the ball.