A BOSU Balance Trainer is a fitness-training product that looks similar to a ball cut in half. One side is dome-shaped and the opposite side is flat. The BOSU Balance Trainer was designed to be used on either surface and can enhance flexibility, promote balance and stability, reshape your body, build strength, fine tune sport-specific athletic skills and provide a cardiovascular workout. The BOSU website recommends that two to three sets of each exercise be performed for 30 to 60 seconds each.
Lower Body
Lower body exercises that can be performed on the BOSU include standing hip abduction, a squat with hand-to-hand walk down, kettle bell lateral lunge, a squat with short hop, and a skate sidestep. These exercises help improve muscular coordination using dynamic balance principles.
Upper Body and Core
BOSU Balance Trainer exercises that work the upper body and core include a prone traveling pushup, a biceps curl while in a lunge stance, a balance bar pushup series, swan dive, lateral trunk flexion and extended crunch kick, planks, back extensions and V-ups.
Total Body Integration
Total body exercises focus on cardio, core, balance and stabilization, elements BOSU believes are integral to healthy aging. These exercises include a prone reverse fly pushup, striding between two BOSU balls, a biased unilateral chest fly and a squat two-handed toss.
Dynamic Flexibility
The BOSU Dynamic Flexibility Workout includes balance and agility stretches designed to work the mind and body. The stretches include a plank pigeon trunk stretch, hip and core stretch, forward bend side angle stretch, lateral flexion hip stretch and a rolling see saw
Partner Balance Training
Performing balance-training exercises with a partner can help improve hand-eye coordination and power torso training. BOSU lists a V-sit with foot press, partner straddle and balance, partner crisscross reaction, sit-squat hand-off and partner mirror image as exercises that can be performed with a partner. The BOSU website advises partners to perform each drill for 60 to 90 seconds and to switch partners each set.
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