How to Choose Between a BOSU or Stability Ball
Last week I was asked by a client, “Should I get a BOSU or a Stability Ball for my home?” This was not an either/or to me as they both have their advantages and disadvantages. When choosing between the two, know what each is for and what their exercise/health history is. It is also important need to know what your long and short term exercise goals are before choosing between the two pieces of small home gym equipment.
I put together a short list of things to consider when choosing between a BOSU and a Stability Ball.
BOSU: Both Sides Up
Advantages
- Versatility: As the name implies it can be used BOth Sides Up: dome side up or flat side.
- It can be used for balance, strength, core and cardiovascular exercise.
- It is easy to store.
- You can stand on it.
- You can sit on it.
- It won’t roll away from you.
- You can do advanced Plyometrics on it, landing softly while needing to maintain balance.
- Outstanding tool for developing joint proprioceptors and joint stability in the upper and lower body.
Disadvantages
- Requires more skill and instruction to use with variety.
- Increased chances of injuring your ankles if you’re not careful with foot placement. Standing on the dome side places your feet in a similar position to what happens when people sprain their ankles. Also, calf strains can occur when stepping up down quickly and without being aware of foot placement.
- Requires more balance skills and awareness to stand on the flat side.
- Needs more room surrounding it in case you do fall off.
- Costs more, though from Twist they come with a DVD and foot-pump.
- Difficult to substitute BOSU as a weight lifting bench.
Stability Ball: Physio-Ball, Balance Ball
Advantages
- Versatility: Strength, Seated Balance, Core, Kneeling Balance
- More common piece of equipment. There is more to it than just core.
- Light, easy to carry.
- BOSU Balast Ball – has sand to keep it from moving while adding resistance when moving it around with your arms.
- Higher from the ground, better for your spine when doing seated work.
- Lower cost than BOSU, but usually does not come with hand/foot pump or DVD.
Disadvantages
- The only easy way to do cardio with it is to pick it up and do basic hi-low movements or use a step.
- It rolls around and is difficult to store.
- More dangerous to do kneeling exercises or even stand on it.
- You need to find the right size (hips should be slightly above knees when sitting on it)
Final Verdict: For a more complete, fun and safe workout at home, I lean more towards getting the BOSU with the Smart Gym, but I would also add the BOSU Ballast Ball or at the very least an Anti-Burst Stability Ball.
Contact Alfred or alfred[@]ifemoves.ca if you want some lessons on how to use these to maximize the benefit and fun from your exercise program.
photos from the Twist Conditioning Catalogue.
