Intensify your workout with bosu exercises! – GOOD SHAPE

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Have you ever heard of bosu? Popularly called a half-ball, the equipment is exactly that: a stable base with half of a pilates ball on it (made of flexible material and filled with air). “It is possible to use the stable part downwards or upwards, it all depends on the objective. The main advantage of bosu is that it brings instability to the movement, which increases the difficulty”, explains physical education professional Lucas Florêncio, technical manager of the Smart Fit Group.

And best of all, you can work your whole body with it. “You can do, for example, squats and push-ups, as well as balance and proprioception exercises”, adds the specialist.

The core can also be required with the plank: instead of doing the movement on the ground, you lean on the equipment, which increases the degree of complexity. Check out some examples below:

Bosu exercises

Place the unstable part on the ground. When performing the plank, support both hands at the ends on the stable part. Remember to keep your abs tight and your body straight.

Place the stable part on the ground. Support one leg on the bosu and the other on the floor. Squat down and, as you go up, take your leg off the ground and try to lift it.

Place the stable part on the ground. Support one of your legs on the bosu and the other on the floor, with your back to the equipment. Bend your legs until your knees form 90° angles.

Lie on your back and place the stable part of the bosu on the ground, bending your legs and resting both feet on it. Raise one leg towards the ceiling. With the other leg, push to lift your hips. Go back and switch sides.