A BOSU resembles a stability ball that has been cut in half with a flat bottom that has a handle on each side. You can use it with the round side facing up or down, hence the name BOSU for "both sides up," according to David Weck, who invented the BOSU in 1999. The unstable surface of the BOSU increases joint and muscle stability, and improves body awareness and balance.
Squats
Place the BOSU on the ground with the round side up. Stand on top of it with your feel about hip-width apart. Bring your arms in front of you, and slowly squat down as low as you can. Do not round your back, and keep your knees and feet pointing forward. Exhale and stand back up. You can also do squats with the flat side up, although this method is more difficult. If you are new to BOSU squats, this exercise will cause your legs to shake a lot since your body is learning and adapting to the exercise, according to Juan Carlos Santana, director of the Institute of Human Performance.
Push-ups
Place the BOSU on the ground with the flat side up. Put your hands on the handles on the either side of the BOSU and your feet on the ground in a push-up position. Lower your chest toward the BOSU and your hips and legs toward the ground at the same time. Do not stick your neck forward or your buttocks up. Exhale and push yourself up while keeping the BOSU as stable as possible.
Multi-planar Hops
Place the BOSU on the ground with the round side up. Hop onto the BOSU with both feet slightly apart, and immediately hop forward on the ground. Turn around quickly, and hop forward again. Be careful not to lose control of the hopping distance and speed. You can also hop to the side while facing forward after you hop on top of the BOSU, or hop to the side and turn 90 degrees to your left or right. When you land, keep your feet in the same position. Create your own combinations with this exercise.
Prone Cobra
Place your lower abdominals and hips on top of the BOSU with the round side up. Place your hands and feet on the ground as you adjust your alignment. Exhale and lift your arms and feet off the ground, tightening your buttocks for balance. Bring your arms out to the sides with your palms facing up, and squeeze your shoulder blades together. Hold the position for two deep breaths, and lower your limbs to the ground. Do not arch your lower back as you do this.
References
- BOSU Fitness: About BOSU
- "Essence of Program Design"; Juan Carlos Santana; 2004
Member Comments