Strength
The BOSU (Both Sides Up) debuted in 2000 as an exercise device to enhance balance and overall functional fitness. The apparatus consists of two sides--an inflated, blue dome and a flat, molded platform running 25 inches long. The BOSU assists the body in learning how to react to movement challenge in daily life. Strength work on the BOSU falls into the category of functional training--exercises that utilize the body as an integrated whole. By standing or kneeling on the BOSU, your body learns how to compensate for times when optimal body positioning is lost. Traditional strength exercises can be performed when standing or kneeling on the BOSU. Squats, push-ups, weighted bicep curls and shoulder presses, for example, become total body exercises because of the instability of the BOSU.
Cardiovascular
When performed with the BOSU, cardiovascular training integrates with core and balance training. Jogging on the BOSU, for example, activates the entire leg from the ankle through the calf, thighs and pelvic floor. The muscles of the core--particularly the internal obliques and the transverse abdominus--fire in order for you to maintain balance. The soft domed side of the BOSU provides just enough instability to make squats up and over the dome, toe taps and football-style tire runs more challenging. Flipping the BOSU and using it for hand support in burpees, prone jacks or side-to-side hops activates more muscle groups than when done on a flat, stable surface.
Mind-Body
BOSU exercising may also be fused with yoga or pilates training, two of the most popular trends in group fitness. The BOSU enhances yoga practice by helping certain poses become more accessible for those with limited range of motion, or by increasing the challenge of certain poses for people seeking more sensation. Proprioception increases when performing balance poses like side plank, tree and mountain pose while standing on the BOSU. The BOSU provides a prop for poses in which some people need assistance in reaching the floor--such as triangle or extended side angle. Pilates exercises such as the v-sit, single leg stretch and swimming demand more of your core when done while seated on the BOSU.
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