What Is a BOSU?

The BOSU is an exercise device that promotes functional fitness through balance training and core work. The BOSU looks like a stability ball that has been cut in half. A skid-free, flat, molded platform makes up one side of the BOSU, and the other is comprised of a soft, inflated dome. The platform runs 25 inches in diameter and has two handles for gripping during exercise or transport. You can find BOSUs in most fitness facilities.

History

David Weck invented the BOSU Balance Trainer and released it to the fitness world in the year 2000. The name "BOSU" originated from the phrase "both sides up," indicating functionality of both sides of the trainer.

Function

All sorts of exercise modalities--from athletic training to Pilates--incorporate the BOSU. BOSU training falls under the broad concept of functional training--training that focuses on making you better able to operate in everyday life, and to work harder and longer without injury. The unstable surface of the BOSU makes everything from squats to push-ups to Pilates V-sits more challenging.

Benefits

Balancing on the BOSU's unstable surface forces more muscles to fire when performing exercises. Balance is an important component of functional training as it challenges multiple muscles and requires the participant to be aware of where the body is in space. The 2008 IDEA Personal Training Programs & Equipment Survey reported that 96 percent of personal trainers utilize balance training with their clients. Training with the BOSU helps you learn how to manage your body better and to find your center of gravity regardless of your surroundings.

Potential Uses

Both sides of the BOSU can be used for multiple cardiovascular or strength exercises. Perform simple squats and lunges on the domed side of the BOSU. Push-ups and burpees executed on the flat side create intense core activation. Plyometric jumps onto the domed side of the BOSU tone the legs but result in less impact than when performed on a hard surface. Jump squats, jogging and toe taps on the domed side of the BOSU stimulate the cardiovascular system.

Warning

With all its positive attributes, the BOSU does have some drawbacks. Some people sacrifice proper form in order to feel balanced while standing on the BOSU. Achieve a biomechanically correct stance with parallel feet and toes facing forward. Performing strength training exercises while in a non-correct stance could lead to muscle imbalances or injury. Some exercises (particularly the squat) done on the BOSU put an undue amount of stress on the knees. Standing on the domed side of the BOSU causes extreme outward rotation of the foot which is not a natural position. Consult a trainer when first using the BOSU to develop proper form.