The BOSU Balance Trainer resembles half of a stability ball with a flat, plastic bottom. It helps you improve your proprioception, which is your body's awareness of its position in space, balance and stabilizers in your joints, according to David Weck, its inventor. You can exercise with the round side or the flat side up.
Squats
Stand on top of the BOSU with the round side up and with your legs about hip-width apart. Reach your arms forward, and squat as low as you can. Do not round your spine, and keep your heels on the BOSU. Brace your abdominals and stand back up. Perform 10 to 12 squats for three sets. Juan Carlos Santana, director of the Institute of Human Performance, suggests that you be familiar with squatting on the ground before performing on the BOSU to minimize injury.
Pushups
Place the BOSU on the ground with the flat side up. Grab the handles on either side with both hands, and put your legs slightly apart on your toes. Keep your head in alignment with your body and legs, and your chest over the BOSU. Lower your body down until your chest almost touches the ground. Do not stick your buttocks up. Brace your abs and push yourself back up, keeping the BOSU in place. Perform 10 to 12 reps for three sets.
Prone Cobra
Lay your abdominals on top of the BOSU with the round side up, and put your legs slightly apart on your toes. Bring your arms in front of you with your thumbs pointing up and your pinkie fingers touching the ground. Tighten your buttocks and bring your arms out to your sides and behind you. Pull your shoulder blades together without moving your torso. Hold this position for one deep breath, and return to the starting position. Perform eight to 12 reps for three sets.
Multi-Planar Hops
Stand in front of the BOSU with the round side up and with your feet together. Hop on top of the BOSU, and hop to the front to the ground. Turn around and quickly repeat the hop 10 times.
Then hop on top of the BOSU, and hop off to the right side. Land with your legs slightly apart and your legs bent. Face the BOSU, hop on top of it and hop off to your left. Repeat the pattern 10 times.
References
- BOSU Fitness
- "Essence of Program Design"; Juan Carlos Santana; 2004
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