Crunch on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Crunch on BOSU® )

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Name of exercise  AROM lumbar flx w/BOSU®
Other names of exercise Crunch on BOSU®
Description of exercise Crunch on BOSU® is a core-strengthening exercise that involves performing a traditional crunch while balancing on a BOSU® ball. The BOSU® ball, which stands for “both sides utilized,” is a half-sphere stability ball with a flat platform on one side and a domed side on the other. This exercise challenges the core muscles, including the abdominals, obliques, and lower back, by adding an element of instability. By performing crunches on the BOSU®, you can improve your balance, stability, and overall core strength. It can also help improve posture and reduce the risk of back pain. This exercise can be modified for different fitness levels by adjusting the angle of the BOSU® ball or adding weight.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back on BOSU with knees bent as shown.
  • Cross arms over chest.
  • Tighten abdominal muscles and curl forward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Hyperextension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Stronger core
  • Improved balance
  • Increased stability
  • Engages more muscles
  • Challenging workout
  • Versatile exercise
  • Can be modified for different fitness levels
  • Helps prevent injuries
  • Targets abdominal muscles
  • Enhances coordination

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Avoid doing crunches on a BOSU® if you have any existing back or neck injuries, as the unstable surface may put added strain on these areas. Additionally, if you have poor balance or stability, it may be best to avoid this exercise as it requires a certain level of core strength and control. If you are pregnant, it is also recommended to avoid crunches on a BOSU® as it may be uncomfortable or unsafe for you and your baby. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any underlying health concerns.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Place BOSU® on a flat surface
  • Ensure BOSU® is fully inflated
  • Keep feet firmly planted on the BOSU®
  • Engage core muscles throughout the exercise
  • Avoid jerky movements
  • Do not strain neck or back
  • Start with a lower intensity and increase gradually
  • Use a spotter if needed
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Multiple Sclerosis
  • Fibromyalgia
  • Parkinson’s Disease
  • Chronic Fatigue Syndrome
  • Diabetes
  • Obesity
  • Heart Disease
  • Anxiety
  • Depression

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    Frequently asked questions

     

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