There’s something about a ball that makes fitness fun – especially for kids.
So that’s why when we turned to Bally Total Fitness for a family-friendly workout, Bally personal trainer Sharon Knecht, a former professional triathlete who holds numerous certifications in physical fitness and training, immediately suggested Bosu exercises.
“When you’re working with kids, you have to include the fun factor,” say Knecht, who comes from a family of 10 children and has 16 nieces and nephews. “The Bosu ball works on core strength and flexibility. Get the kids involved, let them play. The side benefit will be fitness!”
Designed to help athletes achieve better balance quickly and safely, and with rave reviews for its core strengthening and stabilizing properties, the Bosu Balance Trainer has become popular in gyms around the country.
Knecht worked with our Family Energy family – Tom, Mary, Megan and Amy Dormin – at a Bally Health Club in Chicago. Everyone agreed the Bosu workout was as much about fitness as it was about fun.
Balance Ball Pass
While balancing on the Bosu ball, turn and pass a light (2 to 5 pounds) weighted ball to your partner. Maintain balance while rotating at the waist.
The goal of this exercise is to practice dynamic balance while performing rotational movement patterns to challenge core stabilization and hip, leg and ankle stabilization.
“Ski Jumps” or Jumping Drills
Begin by standing on the center of the dome. You can let arms hang naturally to the sides of the body, or you can have a family member hold your hands for support. Bend both knees in preparation to jump. Jump up slightly to get a feel for the dome and land with both feet on the dome. Increase range of motion as balance and control improve. When skill improves, jump-turns can be incorporated as well as jumps with swivel, as if skiing down a hill.
Jumps on the ball challenge the cardio respiratory (aerobic) system, as well as dynamic balance, agility, core, and foot and ankle stabilization.
Check out the rest of these fun exercises in the current issue of Family Energy!
