Sit with your hips a little forward of the bull's eye and lie back, drawing the knees in towards the chest and keeping the hands on the dome for support. You simply won’t be able to generate as much force in any movement on an unstable surface compared to a stable one, which ultimately means that you’ll lift less weight and build less muscle and strength in the long run. PureWow editors select every item that appears on this page, and the company may earn compensation through affiliate links within the story. Contract the abs and lift the left leg up to hip level, keeping the knee bent, and press the heel towards the ceiling.

Whether you’re looking for a branded product or a more affordable option, you should definitely look at the fitness training balls down below. Lift the legs with the knees bent and balance, keeping the torso straight, the shoulders relaxed and the abs engaged.Aim for 3 sets of 12 reps for each exercise, and complete the routine once a week to add variety to your strength routine. The AtivaFit half ball balance trainer is perfect if you’re looking to purchase a product that is guaranteed to be durable and stand the test of time. So when you compare an unweighted rep on an unstable surface, to an unweighted rep on a stable surface, it isn’t a big shock that you get slightly greater muscle activation on an unstable surface.

The half balance ball comes with two resistance bands, allowing you to experience low impact workouts that are designed to target your core muscles and build your strength. This BOSU gym ball is lightweight and portable, but it can also hold weights of up to 350lbs (150KG), so you won’t have to worry about it not being able to take the workout you’re going to give it. If you want, you can make the exercise even trickier by holding a medicine ball or pair of dumbbells during the movement. For the V-sit, sit in the center or slightly forward on the dome with the hands on either side for support.And it certainly didn’t help that it seemed trendy and different – another piece of newfangled fitness apparatus for personal trainers to wow their clients with. Ensure that your core is engaged — picture your ab muscles wrapping tightly around to the front of your body — to maintain good form. The BOSU fitness ball substitute comes with an anti-slip base, giving you the stability you’ll need during your workout, as well as eyelets for you to clip resistance bands onto if you wish (bands not included).

For this exercise, you can either place your hands on top of the BOSU platform, or grip the sides, then extend into a plank, holding your shoulders directly over the BOSU platform. The dome is also made from non-slip technology, which does what it says on the tin, and ensures your safety throughout the workout.This added height can help if you’re looking for a BOSU ball for balance exercises, because you have a larger range of movement up and down - for example if you’re tilting the ball from side to side to improve knee strength. Begin in a high-plank position with your hands on top of the Bosu ball (feel free to use your fists if you feel any pain in your wrists). By placing your feet on a BOSU ball and your back on the floor, you can get a much deeper stretch when performing a glute bridge. But in my humble opinion, bosu balls are completely unnecessary for the majority of people looking to get stronger and build muscle. Our warranty extensions allow you to carry on working out all-year round, protecting your equipment.