BOSU
Try a BOSU Balance Trainer for a Total Body Workout!
 | If you’ve seen those blue rubber domes that look like an exercise ball cut in half at your gym, then you’ve seen a BOSU Balance Trainer. The BOSU was first introduced in 1999 to a group of professional and Olympic athletes. Trainers, coaches, and athletes alike agreed that balancing on the BOSU offers a unique and effective way to improve balance and core stability. Most BOSU workouts involved standing on the “bubble” with both feet, creating an instability that your body must compensate for to stay balanced. This focus on balance can help strengthen and coordinate every muscle group. The term BOSU stands for “both sides utilized” as both the curved and flat sides can be used to exercise. |
Many sports teams as well as professional athletes work out with a BOSU. Because it works ankles and knees as well as core stabilizer muscles, trainers use the BOSU to work on core training and overall fitness as well as to help athletes recover from injuries.
HOW TO WORK OUT WITH A BOSU
While you can purchase a BOSU and exercise at home, it’s best to start out with a class. Most gyms and YMCAs have incorporated the BOSU into their body conditioning classes, and some have specific BOSU instruction.
The key to exercise on the BOSU is balance, and improved balance is part of a complete training approach; the instability of the BOSU activates the muscles, in the core, or center, of the body. When stepping on the BOSU, your feet should be spaced equally in the middle of the dome. Wear cross training shoes rather than running shoes which are flared at the back, making balancing on the dome even harder.
Lower body work with BOSU
To challenge thigh, hamstring and buttocks, you can do a series of lunges and squats using the BOSU. Lunges can be done with one foot on the dome and the other bent behind you. To build in a cardio workout, alternate feet, jumping and switching so one foot always lands in the center of the BOSU. The somewhat wobbly surface will make keeping your balance difficult. Try doing squats standing to the side of the BOSU, with one foot in the center and the other to the side in a wide-legged stance. Squat low and push off the foot on the BOSU. You can also do squats with one foot on the flat side of the BOSU, increasing the instability, which will also work your core. If you want to make either lunges or squats more challenging, do them holding a five-to-10-pound dumbbell in each hand.
Upper body work with BOSU
You can do several kinds of pushups to work your chest using the BOSU. To start, have the flat side up and hold onto the side handles with your chest directly over the middle of the BOSU. Keep your torso in a plank position and slowly lower and raise yourself, using your pectoral muscles. With the dome side up, position yourself over the top of the BOSU so that only your thighs or knees rest on top. Keeping your hands directly below your shoulders on the floor, move down and up so your arms almost touch your sides; this will work your triceps. You can even pick the BOSU up and hold it over your head to do shoulder presses. Or you can stand on top and do traditional bicep curls and triceps kickbacks holding free weights while standing on the dome, again bringing in your core strength to keep your balance.
Core or abdominal muscles with BOSU
Not only does the BOSU work your abs when you use them to stop wobbling when you’re on top of the dome, but there are several great exercises you can do to really target your core. One of the simplest abdominal workouts to do is to sit slightly forward on the BOSU slightly, so the waistband of your pants just touches the dome. Keeping your legs slightly bent, place your hands behind your head, elbows out, and do crunches. If you want a harder workout, rest your entire back over the top of the dome so your shoulders are lower than your waist and do sit ups from there, pulling your navel toward your back. You can also do a plank with your forearms resting on the dome or on the flat bottom, holding your hips and torso level, for a minute at a time. To push yourself, when the BOSU is flat side up, you can tilt it to the front and then the back, all the while keeping your body aligned in a plank position.
There are many more exercises you can do using a BOSU, and you’ll probably find it makes working out a bit more interesting and more challenging, too. And if you stick with it, you’ll notice stronger muscles and better balance.
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Article Written By: Julie Mitchell; Julie is an accomplished writer from San Francisco who loves ballet, yoga, walking, cooking and reading. Her experience as a wife and mother of two lend to her articles and blogs for DivaVillage.com and VillageMAMA.com in the areas of wellness, fitness, beauty, parenting and food.
