Bosu Balls Have Variable Effects on Core Muscle Activation

Bosu balls are extremely popular in core development classes. They provide instability during exercise, which may increase core muscle activation to stabilize the spine. A study from University College in Sogndal, Norway found that performing repetitions of sit-ups with the Bosu ball placed in the small of the back increased activation of the rectus abdominis by nearly 25 percent compared to standard sit-ups. Placing the Bosu ball under the feet during sit-ups did not increase abdominal muscle activation compared to normal sit-ups. Bosu balls placed under the low back can increase core muscle activation during high-rep sit-ups.

Source: Journal of Strength and Conditioning Research, 28: 3515-3522, 2014

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