Dancers require strength, flexibility, coordination and balance. The BOSU facilitates exercises that address all of these essential aspects of dance conditioning. The word BOSU is an acronym that stands for both sides up or both sides utilized. Resembling half a stability ball, the BOSU has a rubber dome side and a plastic platform side.
Proprioception.
A dancer cannot look down at her feet as she moves across the stage. She therefore requires superior proprioception, or an intuitive awareness of her body's position in space. The dome side of the BOSU effectively trains proprioception. Stand at the apex of the dome and close your eyes. Engage your core muscles by drawing your belly in. Once you find your balance, practice the different ballet arm positions -- called port de bras. Maintain stability in your feet and torso as you move through the different positions.
Foot and Ankle Strength
Foot and ankle strength is essential for dancers, and the dome side of the BOSU provides effective lower leg training. Stand at the apex of the BOSU and balance on one leg. Bring the opposite leg behind your body in an arabesque and hold the position for as long as possible. Since this exercise requires you to stand on an unstable surface, your lower leg muscles and the muscles supporting your feet and ankles have to work harder.
Pilates Evolved Movement
When Joseph Pilates came to the United States and opened a studio in New York City, local dancers such as Martha Graham and George Balanchine used his fitness methods as a means of conditioning for their dancers. Decades later, innovative fitness professionals adapted the Pilates method by adding balance equipment such as the BOSU. To improve spinal extension, lie supine with your upper body extended over the BOSU dome. Slowly raise both arms over your head and circle them around to the sides. Pilates originally designed this exercise for an apparatus called the barrel, which bears close similarity to the BOSU.
Upper Body
Certain types of dance require upper-body strength. Male dancers, for example, need sufficient upper-body strength for lifting their partners. The BOSU pushup improves upper-body strength while supporting upper-body postural alignment. Turn the BOSU so that the platform side faces upward. Hold the BOSU with one hand on each side of the platform edge. Engage your core, bend your elbows and lower your chest toward the center of the platform. Straighten your elbows with control while stabilizing the BOSU. Make the exercise more dance-specific by lifting one leg as you bend your elbows.
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