According to the BOSU website, the balance trainer first debuted in 2000 and has become a staple at most fitness facilities. The trainer looks like a half-stability ball with a sturdy, flat platform on one side. The name itself describes its use; BOSU stands for "both sides utilized," meaning that you can turn the ball on either side to incorporate different exercises and movements into your routine. In addition to providing you with an effective exercise accessory, using a BOSU ball will provide your workout with a shot of fun, requiring you to practice your balance and stability while performing movements.
Cardiovascular Exercise
Step 1
Place the BOSU ball in front of you with the platform flat against the ground, the ball-side facing up. Use the BOSU ball in this position to work on balance and stability while performing cardiovascular exercises.
Step 2
Start on the ground and step up and down onto and off of the BOSU ball, leading with your right foot. Continue for 30 seconds.
Step 3
Switch feet and lead the stepping with your left foot for 30 seconds.
Step 4
Place both feet on the center of the BOSU ball, then leading with your right foot, step laterally to the right, placing your right foot on the right side of the ball, and laterally to the left, stepping your left foot to the left side of the ball so that you're straddling the ball. Reverse the movement and return to the center. Repeat for 30 seconds.
Step 5
Starting with both feet in the center of the ball, step forward off of the ball, leading with your right foot. Continue for 30 seconds. Then switch lead feet for 30 seconds.
Step 6
Continue the cycle of stepping onto the ball, laterally across the ball, and down from the ball for a total of 20 minutes. Feel free to get creative and add other movements to your routine.
Weightlifting
Step 1
You can perform a full-body weightlifting routine using the BOSU ball on either the flat or the rounded side. Using the ball with the rounded side against the floor is more difficult, so start with the ball with the flat side on the floor before progressing to the rounded side down.
Step 2
For any standing exercise, including squats, lunges, shoulder presses and triceps extensions, start with your feet on top of the ball, your knees slightly bent. Try to place your feet at least hip-width apart on top of the ball. Gain your balance in this position.
Step 3
Concentrate on your posture throughout the movement. Keep your torso upright and straight, your spine in alignment. Remember when performing leg exercises that require you to bend your knees to press through the heels and sit back, preventing your knees from extending over your toes.
Step 4
Add weight to your movements. For exercises like biceps curls and squats, hold dumbbells in each hand. When performing abdominal exercises, use a medicine ball. Because you are performing exercises on an unstable surface, they will be more difficult than performing them on land. Start with light weight and progress upward as you feel comfortable with the movement and the weight.
Step 5
Alternate back and forth between lower body and upper body exercises for a full-body workout. Lower body exercises might include squats, lunges, dead lifts and bridges. Upper body exercises might include bent-over rows, chest presses, shoulder presses, biceps curls and triceps extensions. Think creatively and add exercises as you see fit.
Tips and Warnings
- The BOSU ball is a very flexible piece of equipment. Use it creatively and adapt it to any other exercise you enjoy. Sit on a BOSU ball at home while watching TV and perform ab exercises on it during commercials. When you feel comfortable with your balance, try using the ball side as a mini-trampoline. The BOSU ball does require balance and stability, if you find yourself becoming unstable, use it while stationed next to a wall or a sturdy chair to help you find your balance.
- Falling off a BOSU ball or losing your balance on the ball could cause injury. Do not perform exercises that are more advanced than your skill level.
Things You'll Need
- BOSU ball
- Medicine ball
- Dumbbells of various weights
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