BOSU is an acronym that stands for both sides up because it is one of the rare pieces of fitness equipment that can be flipped upside down and still work. The BOSU can be used to strength train, work on balance and to get the heart rate up with cardio.
Have I Seen It Before?
The BOSU ball looks like a Swiss ball, or stability ball, cut down to about one-third size. On top it is an inflatable rubber dome, the rounded surface of a stability ball, and the bottom is a flat, hard platform. The dome most commonly is blue, and the flat surface is usually black.
Balance Training
The BOSU was created as a balance trainer. Most any exercise can be duplicated on top of the BOSU to challenge your balance. Whether on the flat side or the oval side will depend on your balance strength. When the BOSU lies flat, it is easier to balance then when it lies on the oval side. For example, your balance will be challenged doing a squat on top of a BOSU rather than on the ground. Your muscles will have to work harder to stay atop the unstable surface, which will challenge your muscles as you work out.
Core Training
Using the BOSU for core training will increase your midsection's strength. Core stability is needed when doing abdominal exercises on the BOSU because you have to be able to maintain your position on the BOSU and support yourself during the exercise.
Cardio Training
Cardio training can also be done on the BOSU when the flat surface is down and the dome surface is facing up. It can be used like a step to perform exercises like toe taps, step-ups and jumps. The challenging surface of the BOSU will create a a more difficult aerobic workout, which will help build cardiovascular endurance.
Benefits of BOSU
It helps build strength in the lower body because of the constant unsteady surface that forces you to work harder to maintain balance. The unstable surface also helps to build balance all over the body, which is helpful for day-to-day activities. The BOSU is also a good tool to use for sport-specific training because of the various exercises that can be performed upon it. For example, tennis players must be agile on the court, and the BOSU trainer is made for agility exercises like lateral step-ups or lateral hop-ups. The BOSU is also great for golfers who require a lot of core strength. Many moves on the BOSU, like a one-legged squat, challenge the core and help build core stabilization.
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