The BOSU resembles half of a stability ball with a flat bottom. You can use the round side facing up or down. The BOSU can help you strengthen your torso, which includes your obliques and stabilizing muscles in your spine. Your obliques work with other muscles in your abdomen to perform abdominal breathing and assist in torso rotation. You can use the BOSU as one of many tools to help you work your obliques.
Rock the Boat
This exercise works on stability in your obliques, spine and pelvis as you maintain your body alignment while rotating the BOSU in various patterns. Put the BOSU on the ground with the bottom side up. Place your hands to the grooves on either side of the BOSU that serve as handholds and put your feet together on your toes. You should be in a push-up position. Rock the BOSU side to side 10 times as you shift your weight on your hands. Then rock the BOSU front and back 10 times. Tighten your buttocks to maintain your posture throughout the exercise.
Squat with Rotation
This exercise works on torso and hip stability from a standing and squatting position. Stand on top of the BOSU with the round side up and with your feet about hip-width apart. Extend your arms in front of you as you adjust your balance. Inhale and squat down with control as low as you can, turning your torso to your left as much as you can to reach your left shin or ankle. Exhale and stand straight up. Squat down again and turn your torso to your right, reaching for your right shin or ankle. Do not let your knees move toward each other. Perform three sets of 10 to 12 reps.
Standing Diagonal Reach on BOSU
This exercise works on stability in your spine, hip and abdominals as you turn and reach up and across your body while you stand on a BOSU. Stand on the BOSU in the same position as the previous exercise. Reach your right arm up and across your body to your left, and return to the starting position. Then reach up and across your body to your right with your left arm. Perform two sets of 10 reps on each arm.
Steer the Wheel
This exercise is similar to the first exercise where you weight shift on your hands while maintaining your alignment. Start in the same position as the first exercise. Push your right hand forward and pull your left hand toward you to rotate the BOSU counter-clockwise. Turn your body as you move. Then reverse the movement so that you turn the BOSU and your body clockwise. Perform two sets of 10 reps on each side.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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