The BOSU Balance Trainer is a half-ball with a flat, hard, rubber suface on one side. It was created in 1999 by David Weck and it is an acronym for "both sides utilized." It is great for building stability as well as strengthening the muscles in the hips, knees and ankles. According to BOSU Fitness, the two principle objectives are balance on the right and left sides of the body, and timing efficient up and down movements.
Applications
The BOSU is often incorporated in physical therapy programs to rehabilitate injured muscles and ligaments. There are some studies that claim the instability of the BOSU helps activate abdominal and core muscles better than performing the same exercises on a flat, stable surface. But there are other studies that refute the claims and say there is no extra muscle activation. Either way, it is a great way to change up your workouts, challenge yourself and build stabilizer muscles. Consult with a physician if you have recently been injured. Only attempt moves on the BOSU if you can perform the same move comfortably on the floor. Use a partner for balance if you are unstable.
Squat
Stand on the flat rubber part of the BOSU, although the round part can be used as well. Use a wall to help balance while you get used to it. Bend at the knees, keep your weight on your heels and keep your chest up to perform a squat. You might find the BOSU starts to wobble as you get lower, but that's natural. Muscles have memory and quickly learn how to work with the brain to decrease wobble. BodyBuilding.com states that the squat is the best exercise to start with on the BOSU.
Crunch
Lie with the round side of the BOSU on your lower back, so your shoulders are off the ball and your feet are flat on the floor. Slowly contract your abdominal muscles and lift your torso. Do not finish in a full sitting position because the focus comes off your abs.
Push-up
This can be done on your feet or in a modified knee push-up. Place both feet on the floor, and grip the outer edges of the flat portion of the BOSU. The round side should be down. Lower your chest until it comes within a few inches of the BOSU, and slowly push back up. Keep your abs and glutes contracted.
Plank
Put your elbows and forearms on the round side of the BOSU with your head directly over the center. Place your feet on the ground, or for a modified plank you can put your knees on the ground. Contract your abs and glutes, and try to hold for at least 30 seconds. The slight instability on your forearms will cause you to engage your abs more than on stable ground.
Side Lunge
Put your right leg on the middle of the round side of the BOSU, with the flat part on the ground. Put your left leg on the ground to the side of the BOSU, with more of your weight on it. Bend the left knee to perform a side lunge, keeping abs engaged and weight on your heels. This works the muscles in your left leg but still activate the muscles in your right leg, which helps you balance on the BOSU.
Basic Weight Training
Almost anything you can do standing on the ground can be performed on the BOSU. With free weights, performing biceps curls, shoulder presses, lateral shoulder raises and overhead triceps extension can be done on either side of the BOSU. The round side can also substitute as a weight bench for free-weight exercises such as the chest press, single arm rows and pectoral flys.
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