The Bosu Balance trainer, otherwise known as “both sides up”, is one of the most exciting devices that hit the fitness world in 1999/2000.
It looks like a stability ball cut in half, with an inflated rubber dome on one side and a flat rigid platform on the other. The Bosu ball was created by David Weck, and one of it’s main features is that we can use both sides for different training purposes.
The bosu ball is often used as a form of balance training and is an excellent device to incorporate into your fitness routines because of its multiple full body benefits.
When the Bosu is positioned with the dome side up, it can be used for aerobics, strength and conditioning exercises and anything that requires more stability. When the rigid side is face up, it provides an unstable surface and therefore challenges balance and core strength and can be used for conditioning as well as many strength-training exercises.
Due to the fact that the BOSU offers a stable and unstable surface to train with it makes it suitable for all ages and abilities.
The BOSU ball is an amazing tool to incorporate into your workouts, especially if you are looking to change things up. A few benefits of the BOSU ball include: enhanced muscular coordination, better balance and core strength, increase in mind/body awareness, enhance flexibility, cardio and endurance, and sport specific skills.
For a full body workout try the following BOSU ball exercises
Lower Body bosu ball exercises:
Squats: with the dome side up stand with both feet on the rubber dome about hip width apart, bend your knees and squat down to 90 degrees keeping your head and chin up and your back straight. Perform 10-15 repetitions
Hip Bridges: With the dome side up lie on your back and place your feet flat on the top of the dome. Pushing your feet into the dome lift your hips and squeeze your glutes. Pause for a second or two at the top and then slowly lower your hips. Perform 10-15 repetitions.
Lunges: With the dome side up place one foot on top of the dome, the other leg is placed behind you. Lower yourself down with your back knee just hovering off the floor push through the heel of your front foot to lift yourself back up. Perform 10-15 repetitions and change legs.
Upper Body bosu ball exercises:
Superman’s: With the dome side up, lie face down over the dome so that it is sitting under your stomach. Lift both arms and legs simultaneously (as if flying like superman) pause for a second or two at the top and then lower your arms and legs back down. Perform 10-15 repetitions.
Pushups: With the dome side down position your hands on either side of the dome bend your elbows and lower your chest to the platform. Perform 10-15 repetitions.
Burpees: With the dome side up stand behind the dome squat down and jump onto the dome, jump off, bend down and jump your feet out behind you into plank. Jump your feet back in stand up and repeat. Perform 10-15 repetitions.
Sit-ups: With the dome face up, lie back onto the dome so that it is positioned in the small of your back. Exhale as your curl forward bringing your ribs toward your pelvis. Pause and then lower yourself back down. Feet should be hip width apart and flat on the floor. Perform 10-15 repetitions.
Plank: With the dome side down, hold on to either side of the platform, hands directly under shoulders, feet together and legs straight. Squeeze entire lower body and brace your core by pulling your navel inwards. Hold for 20 seconds or longer.
Try out these bosu ball exercises and comment here if you have any questions!