BOSU? What is that (you are asking yourself!)? Well, it’s the half ball dome balance trainer, or BOSU ball or a Half Ball Dome Balance Trainer.
The word BOSU has become a proprietary eponym such as Vaseline or Keenex. Developed in 1999 by David Weck, BOSU stands for “Both Sides Up” or “Both Sides Utilized.” With a flat platform on one side and a rubber dome on the other (resembling half an exercise ball), it can help you improve your balance and flexibility, sharpen your reflexes, and reshape your body.
The BOSU is made with a Burst-Resistant material and was designed to be used by professional athletes, some weighing as much as 350 pounds or more. The BOSU is about 14 pounds and has handle sections in the platform, making it easy to carry.
BOSU Ball training has become very popular, and they are used in most gyms. They do not take up much space and are easy to use, making them ideal for the home as well.
I started using the BOSU with clients many years ago and still use it today. I love how it challenges the core by forcing you to balance. I specialize in working with men and women over 50 and the BOSU is not only a great for their balance it is also good for their brains! You need to connect your mind to your body in order to stay on the BOSU.
Need cardio? Use the BOSU to jump (yes I said jump!). A great way to get you heart rate up!
Below are some of my favorite exercises for you to check out!
Place your feet shoulder width apart and stand on the BOSU. Get used to balancing on it. (Fig.1)
Then slowly squat down like you are sitting on a chair and then come back to standing. Do this 10 times. (Fig 2)
If squatting is too difficult at first, just practice standing and keeping your balance!
When doing a plank, make sure that you have good posture and a neutral spine. Once in position, pull in your belly button, squeeze you glutes lightly, lift hips slightly. Make sure there is no stress on your lower back. Hold for 10 seconds (Fig 1)
Lift one leg then alternate for 5 seconds with each leg (Fig 2)
Lay on the BOSU in a comfortable position on your back and put your hands behind your head (see Fig 1)
Then extend your leg as you sit up and bring your head toward your leg. Do this 8 times. (Fig 2)
As you’re getting started, you can also keep your extended straight leg bent. Alternate between legs.
Note: This is also a balance exercise!
This is advanced! Just holding in a push-up position is challenging on the back side of the BOSU (Fig 1)
Bend your arms to lower down while staying in plank position and touch your chest to the BOSU. Come back up to the plank position and straighten your arms. Whew! (Fig 2)
Do this between 1 and 10 times.
When you feel comfortable standing on the BOSU, try balancing on one foot.
When you’re first getting on, you can use the wall or ski poles for balance.
There are many more exercise you can do on a BOSU. If you would like more information or have any questions feel free to email me at [email protected].
Now get moving!