STRONG STABLE
Incorporate the following balance exercises into your weekly routine
Dr Sharif Tabbah works with some of the highest-profile elite athletes in US sport. While we could consider these as the X-Men of the fitness world, he recommends the following exercises – using a BOSU Balance Trainer – for everyday gym-goers. Tag one or two onto the end of your regular workout, or combine the lot for a full-body balance session.
1. BOSU HEEL TAPS
REPS: 10 each leg
REST: 90 secs (complete reps on both legs before resting) SETS: 3
Stand to the side of the BOSU ball.
Step onto the BOSU ball with your right leg.
Extend your left leg out in front, with heel raised.
Slowly lower yourself into a single-leg squat, descending as low as you can manage and tapping your left heel on the floor.
Drive through your right quad to return to standing.
2. BOSU AROUND THE WORLDS
REPS: 5 each leg
REST: 60-90 secs
SETS: 2-3
Stand on one leg on the BOSU ball.
Use the foot of the opposite leg to guide a ball clockwise around the BOSU ball.
Once you’ve completed one full rotation, repeat the movement in an anti-clockwise direction.
That’s 1 rep.
For a sterner challenge, and to strengthen the intrinsic muscles of the feet, try doing it without shoes on.
3 BOSU ECCENTRIC FORWARD LUNGE REPS: 10 each leg REST: 60-90 secs SETS: 3 Stand behind the BOSU ball. Now perform a forward lunge, landing your lead foot on the centre of the ball. This will create an unstable surface on which you must decelerate your bodyweight while creating stability. Lunge all the way down, then drive through your front heel to return to the starting position. Complete all reps on one leg, then switch.
4. BOSU SINGLE-LEG JUMP (ON/OFF)
REPS: 10 each leg
REST: 60-90 secs
SETS: 3
Stand behind the BOSU ball.
Now perform a single-leg hop, landing on the centre of the ball, and pause for two to three seconds.
Hop off, so you land behind the ball once more.
You can start by jumping off of one leg and landing on the other. Once this becomes comfortable, progress to jumping and landing on the same leg.
5. BOSU PRESS-UP
REPS: To failure
REST: 60 secs
SETS: 3
Place the BOSU ball dome-side down.
Assume a press-up position, with hands on the flat underside of the ball. Perform regular press-ups, ensuring that your shoulders are above your hands and keeping your elbows close to the body.
The instability of your hands will force your core to work extra hard. To progress, place your feet on another ball to increase the instability.