Perhaps the most recognized balance training tool, the Bosu is a favorite among personal trainers and in group exercise classes. This name Bosu derived from the phrase "both sides up" and the device consists of two sides: a 25-inch platform with inset handles and a trademark blue, inflated dome. Bosu exercises focus on functional fitness making you stronger for everyday life by using moves involving the whole body.
History
Inventor David Weck introduced the Bosu Balance Trainer in fall, 1999 to elite athletes, and to the general fitness population in 2000. The Bosu fit right into trends focusing on balance training and overall core stability. In 2008, the IDEA Personal Training Programs & Equipment Survey found that 96 percent of personal trainers incorporate some sort of balance training when working with their clients. In addition to being used by personal trainers, the Bosu is often included in group exercise classes.
Function
The Bosu provides you with a safe way to work the body in a functional manner. Instead of treating the body as as a set of parts that work in isolation, the unstable surface requires you to work as a whole, integrated unit. The ability to find your center of gravity improves and awareness of how your body moves develops. Use the Bosu to complete a total body workout---including strength, mind-body and cardiovascular exercises.
Strength
Simply standing on either side of the Bosu creates instability, so more muscles fire to keep you upright. Traditional upper-body strength exercises, like bicep curls, shoulder presses, lateral raises and tricep kickbacks become total body exercises when performed on top of the Bosu. Squats performed on either side of the Bosu and lunges on and off the domed side create challenge. Push-ups--executed with hands holding the recessed handles on the flat side of the Bosu--provide additional abdominal and back activation.
Pilates and Core
Many Pilates-inspired exercises are enhanced when you perform them on the Bosu. The core, referring to the muscles of the thighs up to the shoulders, is constantly in play when dealing with an unstable surface such as that of the Bosu. Training the core makes all of your daily activities stronger and helps improve posture and prevent injury. Using the Bosu to balance in a Pilates v-sit, strengthen the back through "swimming" and lift the hips creates even more core muscle stimulation than when these exercises are performed on a mat.
Cardiovascular
Creative cardiovascular exercises for the Bosu abound. Jogging on the Bosu gets the heart pumping but also forces the core muscles to activate so you keep your balance. Plyometric leaps onto the soft, domed side of the Bosu raise the heart rate without undue impact on the leg joints. Arrange Bosu as an obstacle course around which you can run or jump to improve agility.
Considerations
Consider consulting a trainer when first using the Bosu. Exercising with improper form--especially on an unstable surface--leads to injury and muscle imbalances. Execute basic exercises first and be willing to hold onto a wall for support when first finding your Bosu balance point. The Bosu is not for everyone--some moves, such as the Bosu squat, put excess pressure on the knees.
References
- University of Kentucky: Bosu Total Body Workout
- "A New Balancing Act;" ACE Certified News; Fabio Comana, M.S., M.A.; April/May 2009
- Bosu Official Site
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