Cycling, especially competitive cycling, demands exceptional balance, core strength and muscular and cardiovascular endurance. The BOSU, shaped like half of a stability ball, addresses all of these fitness requirements, and lets you train for them simultaneously. World class cyclists such as Lance Armstrong incorporate BOSU strength and balance exercises into their sport-specific training programs.
BOSU Identified
The BOSU features a rubber dome-shaped side and a flat platform side. Its name is an abbreviation for both sides up or both sides utilized. Exercises on the platform side are similar to those performed on a wobble or rocker board, with one significant difference --- the BOSU facilitates both forward and back and side-to-side balance, whereas most balance boards emphasize either one or the other. Cyclists require both fore/aft and lateral balance. The rubber dome side of the BOSU facilitates cycling-specific balance, strength and aerobic exercise.
BOSU Bicycle Maneuver
The BOSU bicycle maneuver challenges your balance, while engaging all of the muscles in your abdominal complex. Center your body in a supine position on top of the BOSU. Bend your knees, lift your feet from the floor and place your hands behind your head for neck support. Rotate your upper torso so that your right elbow moves toward your left knee. Simultaneously straighten your right leg. Transition through center and repeat on the other side.
BOSU Step Aerobics
BOSU step aerobics is similar to but more challenging than traditional step training. It uses the dome side of the BOSU, and requires you to step onto the center of the BOSU and lift your opposite leg. The weight transference from leg to leg is similar to the balance and weight transference used in cycling, but unlike cycling, BOSU step training uses an upright, weight-bearing position. Weight bearing helps maintain bone density, but cycling provides almost no weight-bearing activity, Dr. Thor Besier, director of research at Stanford
University's Human Performance Lab told the "San Francisco Chronicle."
Platform Lunges
BOSU platform side lunges enhance cycling-specific leg strength and balance. Check the space around the workout area for sharp objects, and turn the BOSU so that the dome side faces down and the platform side faces up. Place your right foot on the platform and your left foot on the floor. Slowly bend both knees, lifting your left heel and maintaining an upright alignment in your upper torso. Perform 10 repetitions and switch sides.
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