What is a BOSU Ball?
A BOSU ball (formally a BOSU Balance Trainer) is a fitness training device. BOSU stands for Bionic Oscillatory Stabilization Unit (BOSU)”, referencing the two ways a BOSU ball can be positioned. The device consists of an inflated rubber hemisphere which is then attached to a rigid platform, giving it the appearance of a half globe. When the dome side is used face up the BOSU ball provides an unstable surface on which to train while the device itself remains stable on the ground. In this position the device is mostly used for aerobic and athletic training. When the dome is face down the device becomes very unstable and is used for other forms of exercise.
The BOSU ball has various advantages for its users. Using a BOSU ball with weights such as dumbbells forces the user’s muscles to stabilise more effectively in order to guide the weights through their motion, making the exercise routine more challenging. Using the ball while undertaking exercises such as push-ups, squats and lunges allows them to be more intense and challenging too. The use of the BOSU ball also adds variety to the workout, which fitness experts agree is an important way of gaining additional benefits whilst maintaining interest in exercise. Adding variety to the workout through use of the ball requires the body to adapt in order to stay balanced and builds muscle strength in muscles which may not otherwise have been used. The BOSU is also effective in helping the user improve their balance through building core muscle strength, something which can be especially useful in physical therapy amongst groups such as the elderly. There is also some evidence that the BOSU ball is easier on the body than other similar devices, something which is very useful in physical therapy specifically and so provides a safe way for less-durable individuals to do resistance training while exerting less force on their body.
However, the BOSU ball has disadvantages too. It is not a recommended workout tool for individuals who are in need of a maximum performance, athletic workout. As an unstable device the body’s overall force output is reduced during its use, making it impossible to get the same amount of resistance as other exercise devices provide. This means that the user effectively trades strength for a little more balance, something which is unlikely to be worth the trade-off for more serious, athletic users. This is confirmed in a study published in the Journal of Strength and Conditioning Research in 2008, which found that athletes using the device did not experience a greater level of muscle activation when using a BOSU ball. Another study, published in the same journal in 2006, found that instability training using a device such as the BOSU ball, can actually decrease muscle activation in users in some circumstances. All of this research suggests that the BOSU ball is most beneficial for injury rehabilitation and prevention rather than for building and maintaining muscle strength.
What is a Stability Ball?
Stability balls are large, inflatable balls made from soft elastic or PVC-type materials which are then filled with air. They are used for to provide an unstable platform on which to perform exercises. Such balls are designed to be burst-resistant, allowing for the use of weights when training as well as providing robust support for the user. They are also often coated in an anti-slip material in order to provide greater stability.
Stability balls have various advantages. Perhaps the most significant of these is that performing exercises on this surface challenges the user’s ability to balance. The user finds that the ball tries to move beneath them as they sit or lie on top of it, requiring the stabilising muscles of their body to work hard to maintain a balanced position. The smaller, stabilising muscles are normally neglected, with most people focusing on exercising the larger muscles. Doing so provides a fuller, more rigorous workout. The stabilizing muscles allow an individual to maintain correct joint alignment and allow the larger muscles to function effectively. Maintaining their strength also allows an individual to be less prone to injury and generate more power. Using a stability ball for exercise allows for a full range of forward flexion and backward extension which could not be obtained by exercising on more traditional surfaces. Lying backwards over the ball allows the back to extend fully whilst remaining completely supported. The spine is naturally developed to work this way and so the stability ball allows for this.
Despite this there are some disadvantages to the stability ball too. The design of the stability ball is still not entirely stable and thus if the user has not been trained in using it safely it is easy to injure one’s self. It can be easy to over or under inflate the ball, making the ball more unstable and dangerous. If the individual wishes to use weights while exercising on the ball then there is a risk it will burst, with the ball unable to cope with the extra load. When doing weighted exercises the hands will be in use and so breaking one’s fall will be more difficult, making injury more likely. Inflated stability balls also take up large amounts of space, problematic in smaller homes but difficult to resolve by deflating after use as this creates the hassle of having to re-inflate every time the ball is to be used.
Comparison
A BOSU ball looks a lot like a stability ball cut in half, with a hard platform added. Despite their similarity in design they differ in what they each offer to the user.
- The BOSU ball is better for novices than a stability ball, with the platform on one side providing greater stability which allows those new to stabilisation and balance skills to develop their capabilities with a greater degree of safety
- The BOSU ball is smaller and easier to store, making it more practical for use at home
- The BOSU ball is quite heavy and so not practical to travel with
- The BOSU ball is more expensive than the standard stability ball
- Both the BOSU ball and stability ball allow for a great range of exercises and are good for building core muscle strength, albeit they target different audiences
- The stability ball is especially effective for core muscle, glut and hamstring training