BOSU Ball Training Does Not Activate Core Muscles More Than Training On Stable Ground
Many fitness enthusiasts perform exercises on unstable surfaces, such as BOSU balls, to increase core muscle activation. The core muscles support the spine and provide the foundation for effective
upper- and lower-body movements.
Jeffrey Willardson and colleagues from Eastern Illinois University found that performing squats, deadlifts, overhead presses and biceps curls on BOSU balls was no more effective for activating core muscles than doing the exercises on stable ground. During whole-body, intense weight training, one must stabilize the core muscles to perform the exercises. The capacity for maximal core muscle contraction decreases when people exercise on unstable surfaces. BOSU ball training is little more than a fitness fad that has not passed the scrutiny of scientific research. Toss the BOSU balls and go back to training on stable surfaces.
(International Journal Sports Physiology Performance, 4: 97-109, 2009)
