The BOSU (acronym for "both sides up") resembles a stability ball that is cut in half and is attached to a flat platform with side handles. It is used primarily for balance training, core training, and lower extremity training and can be used with the ball section facing up or down. Its versatility, effectiveness, and durability has made the BOSU a standard full-body training equipment in the mid-2000s in many gyms and rehab centers.
Rock the Boat
This exercise works on the balance of your core muscles and spinal stability while constantly weight-shifting your body. Place the BOSU's round side down. Grab the side handles and get into a push-up position with your feet together or slightly apart. Rock your weight to the left and right sides, forward and back, and make clockwise or counter-clockwise rotations while maintaining a neutral spine. Do each pattern for about 20 to 30 seconds.
Standing Twists
This exercise works on keeping your center of gravity while moving your torso, using your inner abdominal muscles to maintain balance and posture while moving your outer abdominal muscles.
Stand on the center of the BOSU (round side up) with your feet slightly apart and hold a medicine ball in front of you. Slightly bend your knees and keep your spine tall throughout the exercise. Turn your body left and right in a controlled rhythm and keep your focus on the ball.
You can also diagonally "swing" the ball from one shoulder to the opposite knee like you are swinging a hockey stick. Do 10 rotations for 2 to 3 sets total for both exercises
Vertical Hop
This exercise works on force acceleration and deceleration where you use your abs and hips to do the work. Your rectus abdominus (six-pack muscle) and adjacent muscles work as a spring to absorb shock when you land and to produce force when jumping.
Stand with the BOSU in front of you and hop onto the center with both feet slightly apart. Once you get your balance, bend your knees and hips slightly and hop off the BOSU. You can choose to hop off to the front, to the side or at a 45-degree angle. Start with 10 to 15 hops per direction. Increase your number of hops to 20 once you get used to it.
Overhead Squat
The unstable surface of the BOSU forces your abdominals to brace tightly against your trunk to maintain balance and posture. Stand on the BOSU with your feet about hip-width apart and point your toes forward. Raise your arms above your head and lower your buttocks as low as you can. Do not lean forward too much and keep your spine tall. Once you have reached your lowest point, exhale and lift yourself back to standing position. Repeat for 8 to 10 reps for 3 sets. You can also do this exercise with the flat side up.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Unstable Training Environments"; Juan Carlos Santana; 2004
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