The bosu is made up of a rubber dome side and a flat platform side. Its name is an acronym for "both sides up" or "both sides utilized." This versatile piece of equipment facilitates strength, balance, core, flexibility and aerobic exercise. Athletic coaches, physical therapists, personal trainers and group exercise instructors also use the bosu for a fitness modality called functional training.
Functional Exercise Defined
Functional exercise and its cousin, the core workout reign supreme at fitness centers, but many people use these term indiscriminately, says Brad Schoenfeld, in a 2010 article in "ACSM Certified News." Functional training exercises simulate the movement patterns typical of athletic activities or typical daily movements. Core exercise engages the deeper abdominal muscles, which are responsible for dynamic balance. Since many daily and athletic activities require exceptional balance, trainers often use devices such as the bosu balance trainer for functional exercise. While the bosu provides effective functional training, exercises requiring extreme balance and coordination, such as jumping off a trampoline and landing on the bosu platform, are only effective for circus performers. Sets and repetitions are irrelevant to functional exercise. Perform the movements for as long as you can maintain proper form and alignment.
Mixed Martial Arts
In mixed martial arts, the takedown movement unbalances an opponent and brings him to the ground. To avoid takedown, the fighter performs a movement called the sprawl. As his opponent reaches for his legs, the fighter quickly shoots his legs backward, as if performing a squat thrust, and positions his torso over his competitor's frame. Mixed martial arts instructor Kevin Kearns uses the bosu for a sprawl training exercise. Stand upright, holding the bosu with both hands, platform side facing up. Drop down to the floor and explosively shoot your legs behind you. Hold the bosu with your arms extended in order to simulate the movements used in blocking. Jump back up to the starting position. Repeat, but move in a different direction.
Knee Rehabilitation
In 2004, Nets player Jason Kidd had micro-fracture surgery on his knee. Matt Gibble of Excel Orthopedic Rehabilitation took responsibility for his physical therapy. An athlete's recovery program requires more than pain relief. It should enable him to return to his sport. Gibble used the bosu combined with resistance bands to simulate basketball movement, while strengthening the muscles that support the knee. Secure two resistance bands to a stable object. Stand on the bosu with the platform side up, facing the resistance bands. Bend your knees and perform a squat, simultaneously bringing the bands down toward your left hip, as if you were dribbling the ball. Straighten your legs and reach your arms upward on a right diagonal. Perform as many repetitions as possible in each direction.
Front Deltoid Raise
Weak core and shoulders muscles make it difficult to lift objects in front of you without damaging your lower back. Los Angeles fitness presenter Karen Voight demonstrates a bosu shoulder exercise that integrates core training. Kneel on the bosu, with your feet lifted from the floor. Hold a dumbbell with each hand. Draw your belly in to engage your core, and slowly raise both arms in front of your body to shoulder height. Avoid any upper torso movements, or use lighter weights if maintaining spinal stability proves impossible.
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