The BOSU Ballast Ball (BB) is a great tool for working on balance, stability and core strength. It's shaped liked a stability ball, but inside is a loose filling that adds 5-8 pounds of weight to the ball. It moves and shifts inside which engages the core and stabilizer muscles in a new and challenging way. You can use the Ballast Ball the same way you use a regular ball, but there are some unique moves you can do because of the shifting weight (e.g., impact shifts really challenge the core) and the stability of the ball (the weight inside keeps it from rolling away).
The following exercises offer a few ideas for using the BB to target the entire body including the hips, glutes, thighs, abs, back and arms. A few points to keep in mind:
- The ballast inside offers audible cues for different exercises. For the impact shifts, you'll want to hear and see the weight actually move from one side of the ball to the other. For the rotations, you'll want to keep the ball rolling smoothly, hearing a steady shushing sound of the weight inside.
- When the BB is on the ground, it won't roll away, but you may need to look behind you for seated exercises in order to feel comfortable.
- The BB has concentric circles on four sides of the ball, like bull's eyes which serve as guidelines for where to hold or sit on the ball.
- Take your time with the exercises and skip any moves that cause pain.
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