The BOSU resembles half of a Swiss ball with a flat, sturdy bottom that serves as its platform. Its unstable environment challenges your ability to balance and stabilize your body when you move. Therefore, the BOSU is one of many tools that can strengthen and stabilize your joints, including the ankles. Start with simple exercises for balance before progressing to more complex movement patterns, suggests fitness professional Juan Carlos Santana, author of "Essence of Program Design."
Single Leg Reach
This exercise works on ankle stability and strength as you stand on the BOSU with one foot and reaching with the opposite in different directions. Stand on the BOSU with the round side up and with both feet together. Lift your left foot about an inch off the BOSU and extend your left leg forward so that your toes point to the ground. Hold this position for two seconds. Bring your left leg back to the starting position and extend your left leg to your left side without moving your body. Point your toes down and hold for two seconds. Then extend your left foot behind you and point your toes down. Hold for two seconds and return to the starting position. Perform two sets of five to six rounds on each leg.
BOSU Squats
This exercise strengthens all joints in your lower body as you maintain your balance and alignment. Stand on top of the BOSU ball with your legs about hip-width apart. Extend your hands in front of you and squat down as low as you can while keeping your torso upright. Hold the squat position for two seconds, exhale and stand straight up. Perform three sets of eight to 10 reps. You can increase the challenge by raising your arms over your head or doing the squats with BOSU's flat side facing up.
BOSU Hop
This exercise works on ankle, knee and hip stability and power as you hop on and off the BOSU in different directions. Stand with your feet slightly apart facing the BOSU with the round side up. Hop on top of the BOSU and quickly hop to the front to land gently on the ground in the same position as you had started. Use the elasticity of the BOSU to propel you forward. Turn around and repeat the exercise for 10 hops.
In the second set, hop on top of the BOSU and hop off to your right. Land in the same foot position and face in the same direction as you had started. Turn and face the BOSU, hop on top of it, and hop off to your left. Perform 10 hops. Rest for no more than 30 seconds and perform three more rounds of this exercise.
Single Leg BOSU Hops
This exercise is similar to the previous exercise for ankle, knee and hip stability and power. However, hopping on one foot can help you determine if one side of your body is more stable or coordinated than the other side. Stand on your right foot and keep your left foot about 2 to 3 inches off the ground with your left knee bent. Hop on top of the BOSU with the round side up and maintain your balance on top of it for two seconds. Then hop forward and land on the ground with your right foot. Turn around to face the BOSU and perform two sets of eight to 10 reps per leg.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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