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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 is it for and what is their exercise/health history. 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 lower up and lower-body.

Disadvantages

Requires more skill and instruction to use have variety.
Increased chances injuring your ankles, if your 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 while not be 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.
Cost though, 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 then 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 to from the ground, better for your spine when doing seated work.
Lower cost than BOSU, but usually does not come with hand or foot-pump or DVD.

Disadvantages

The only easy way to do cardio with it is to pick up and do basic hi-low movements or use a step.
It rolls around, 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 Sahba at northshore@lifemoves.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.

Labels: Ballast Ball, BOSU, Core, Home Gym, Stability Ball