The blue half-balls you see at your local fitness center are called BOSU, which is an acronym for "both sides up" or "both sides utilized." The BOSU features a flat, sturdy platform side and an inflatable rubberized dome side. It combines the benefits of a balance board, when used with the platform side facing up, and a stability ball or balance disc, when used on the dome side. The BOSU provides effective balance, strength and flexibility exercises.
Using the BOSU on the Dome Side
Step 1
Place the BOSU on the floor so that the dome side is facing up. Step on to the BOSU and stand on the apex of the dome.
Step 2
Perform a pedaling movement with your feet, keeping your heels in contact with the BOSU surface.
Step 3
Close your eyes and try to find your balance. You will feel your weight shift forward and back. Open your eyes when the shifting ceases. Pick a focal point directly ahead of you at eye level. Lift one leg, keeping the knee bent. Balance on the opposite leg for as long as possible, and then switch sides. When you gain proficiency, practice the exercise with your eyes closed.
Step 4
Place one foot on the dome apex and the other foot behind you on the floor in a lunge position. Keep an upright spine and bend both knees, lifting the heel of the rear foot. Do 10 lunges on each foot.
Step 5
Place both feet on top of the BOSU. Perform squats by bending both knees and bringing your hips back, as if you were about to sit on a chair. Perform 10 repetitions. When you gain proficiency, begin in an upright position, jump into the air, and then bend your knees and land in a squat.
Using the BOSU With the Platform Side Facing Up
Step 1
Position the BOSU so that the platform side is faceup. Assume a facedown position, placing your hands on the indentations on the side of the platform. Extend your legs, and create a straight line from the top of your head to the base of your spine. Engage your core muscles and hold the plank for as long as possible. Progress the exercise by rocking the BOSU from side to side.
Step 2
Assume the plank position with your chest in alignment with the center of the platform. Bend your elbows and lower your chest toward the BOSU. Extend your arms with control. Perform 10 to 15 push-ups.
Step 3
Lie faceup with your knees bent and your feet on the BOSU platform. Lift each vertebra until you are in a bridge position. Remain in the bridge, and rock the BOSU forward, backward and side to side. The exercise works your core, hamstrings and gluteal muscles. Perform 10 repetitions.
Tips and Warnings
- Working on the dome side is easier when the dome is fully inflated, but full inflation makes it very difficult to balance on the platform side. Use the pedaling movement to relax your feet if they cramp up while working on the dome side.
- The platform side supports standing exercises, but they require advanced balance skills. Use a spotter or place the BOSU near a wall.
Things You'll Need
- BOSU
- Exercise shoes
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