If you are considering which pieces of equipment are most beneficial for your toning and strength-training routine, do not overlook the Bosu Balance Trainer. This unusual looking portable apparatus resembles a Swiss ball that has been cut in half. The Bosu Balance Trainer is half ball, half flat surface. You can perform dozens of exercises using this piece of equipment, including those for the upper body, core or abdominal muscles, and legs or lower body. Like a Swiss ball, it is inflatable.
Upper Body
Push-ups work the entire upper body, including the chest, back, shoulders and triceps. To add intensity to this excellent exercise, add instability by doing the push-ups with the Bosu Balance Trainer upside-down (hands splayed on flat surface, shoulder-width apart). You will have to use additional muscles of the upper body and core to keep the Bosu steady. For a more advanced version, perform this exercise with the rounded side face up. This is extremely challenging, so start with knees on the floor.
Abdominal Core
Think a regular crunch or sit-up on a flat surface is the fastest way to a 6-pack? Think again. Recruit more muscles by doing that crunch on the Bosu Balance Trainer, flat side down. The round side should be under your back, lower than your shoulders. Perform a regular crunch, hands gently supporting head, eyes focused on the ceiling. Contract up, not forward. The plank is a wonderful exercise for the abdominals and oblique muscles. Perform the plank as you normally would, however, add controlled instability by resting your forearms on the flat side of the Bosu Balance Trainer (round side down). You will be forced to correct yourself by making minute adjustments that work both the small and large muscles of your core.
Lower Body
Squats (with or without dumbbells) are a fantastic exercise for the lower body. Squats work the large muscles and burning more calories for drastic results, fast. Have a friend hold the Bosu Balance Trainer upside-down (flat side up) keeping it steady. Climb up on the flat surface and spread your legs as far apart as possible, while still on the surface. Try to maintain your balance (at first you may need to hold your partner's hands for balance) and perform a squat---as if you are sitting in a chair, do not flex knees beyond toes. Return to a standing position. You may also perform these flat-side down, standing on the rounded side, holding a dumbbell in each hand for added resistance.
References
- National Academy of Sports Medicine Essentials of Personal Fitness Training, 3rd ed; Michael Clark, Scott Lucett and Rodney Corn; 2008
- Journal of Strength and Conditioning Research; Core Stability Training: Applications to Sports Conditioning Programs; J.M. Willardson; Aug. 2007
- International Journal of Sports Physiology and Performance; Effect of Instability and Resistance on Unintentional Squat-Lifting Kinetics; E.J. Drinkwater, E.J. Pritchett and D.G. Behm; Dec 2007
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