BOSU stands for both sides up. The Bosu trainer is an innovative piece of exercise equipment that combines the instability of an exercise ball with the versatility of a flat surface. You can perform exercises both with the flat side down and the dome segment up or the opposite way. With a Bosu trainer, you can strengthen your core and lower body to enhance your running training.
Single Leg Balance
Stand on the dome side of the Bosu with one foot on the ball and the other foot lifted in the air. Balance on your base foot and remain standing for 30 seconds to one minute. Switch feet and repeat. Single leg balances strengthen your ankles and help prevent twists and sprains while running. Single leg balances also challenge your core strength and balance.
Lunge Kick Back
Begin with the flat side of the Bosu on the floor and the dome side up. With your feet hip-width apart, step one foot onto the center of the dome. Bend both knees to 90-degree angles, as you lower into a lunge. As you lift up from your lunge, allow your back leg to kick off of the floor as you slightly hinge forward. Squeeze your butt at the top of the movement and lower your leg back to the floor and repeat your lunge. Complete 12 repetitions and repeat with your other leg on top. Lunge kick backs develop strength and balance. They also enhance your hip flexibility to help lengthen your stride while running.
Lateral Squat Hops
Lateral squats enhance your proprioception, stamina and agility. With the dome side of the Bosu up, stand a foot away on the left side of the ball. Continue to face forward as you step your right foot onto to the middle of the Bosu and lower into a squat. With a hop, push off of your left leg and land with your right foot on the right side of the Bosu and your left foot on top. Lower into a squat and repeat from the other side. Continue with 12 squat hops on each side. Work on moving quicker while maintaining your stability.
Pushups
Runners need upper body strength and pushups add strength without creating bulk. Turn the Bosu so that the dome side is on the floor and flat side is on top. Wrap your hands around the side grips and bring your legs out until you are in a plank position. Bend both elbows and lower yourself into a pushup. Straighten your arms and return to the starting position. For more challenging pushups, place your hands on the center of the Bosu's flat surface and perform triceps pushups by keeping your elbows close to your body as you lower down.
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