Goi's Fitness Forum

Effect of surface stability on core muscle activity for dynamic resistance exercises

PURPOSE: To compare core muscle activity during resistance exercises performed on stable ground vs. the BOSU Balance Trainer.

METHODS: Twelve trained men performed the back squat, dead lift, overhead press, and curl lifts. The activity of the rectus abdominis, external oblique abdominis, transversus abdominis/internal oblique abdominis, and erector spinae muscles was assessed. Subjects performed each lift under three separate conditions including standing on stable ground with 50% of a 1-RM, standing on a BOSU Balance Trainer with 50% of a 1-RM, and standing on stable ground with 75% of a 1-RM.

RESULTS: Significant differences were noted between the stable 75% of 1-RM and BOSU 50% of 1-RM conditions for the rectus abdominis during the overhead press and transversus abdominis/internal oblique abdominis during the overhead press and curl (P < .05). Conversely, there were no significant differences between the stable 75% of 1-RM and BOSU 50% of 1-RM conditions for the external obliques and erector spinae across all lifts examined. Furthermore, there were no significant differences between the BOSU 50% of 1-RM and stable 50% of 1-RM conditions across all muscles and lifts examined.

CONCLUSIONS: The current study did not demonstrate any advantage in utilizing the BOSU Balance Trainer. Therefore, fitness trainers should be advised that each of the aforementioned lifts can be performed while standing on stable ground without losing the potential core muscle training benefits.

did the study take into consideration the level of core strength already present among the test subjects?

IMO someone who's just getting introduced to weight training would attain a higher level of core stimulation doing the exercises on the BOSU. Me being a testament of that

The subjects are "trained", so a certain level of core strength/endurance is expected. As it is, it proves that unstable training is worthless for trained individuals. In a rehab setting though that's a different story.

Thats the thing I dont get. You can step into gyms nowadays and see people trying to go heavy on Chest presses on the bosu while claiming it helps to train the core.

1stly ; its dangerous if you are going 'heavy' on the ball, ul be distracted about balance more so than the performance of the set

2ndly, there are so,so many other more effective ways of training the core.

Lifting heavy/or any lifting under an unstable surface would make you more neurally efficient..so why bother?

The bosu ball and the gym ball are only good for 2 things; stretching/rehab work and bouncing it around.