BOSU Balance Trainer

BOSU adds a whole new dimension to your workouts!

Most of us know what Fitballs and medicine balls are, not so much with the BOSU. BOSUs look like a Fitball that has been cut in half with a hard plastic base attached, commonly referred to as the “blue half ball”. BOSU is an acronym: (Bo)th (S)ides (U)p—this versatile piece of equipment can be used dome side up and dome side down depending on the exercise.

Whether lying, sitting or standing on the BOSU, the element of balance is added to whatever exercise you are performing. This need to balance the body makes the brain and central nervous system (CNS) kick into a higher gear while you are working out. It is great mental exercise for the brain, helping to keep it sharp—the one area that it is OK to grow a new wrinkle. The balancing element keeps the CNS on its toes helping to improve agility and quite possibly improve reaction time. Now, I am sure that the potential for increased brain function and improved agility are high on your priority list and that you are quite intrigued by the possibilities, but the real question is: what can the BOSU do for my hips, abs and thighs? The answer: A LOT!

If you have never worked out on a BOSU before, if you have vestibular (inner ear) balance issues, fear of falling off the BOSU or any other reservations about training on a BOSU, remember that any exercise can be practiced off the BOSU before getting on the BOSU. If you come to a class that involves using a BOSU, keep in mind that you do not have to use one--simply do the moves on the floor. Bootcamp classes use the BOSU but I always give options for those who do not want to use it. 

Also, exercises for improving balance need not be complex but as simple as placing the BOSU next to the wall or any stable object so that you can hold on to a fixed surface. This way you can perform the simple task of just standing on the BOSU. When that becomes easy, practice standing on the BOSU on one leg---alternating right and left sides. From there, try to do it without holding on to anything BUT keep the stable object NEAR so that you may reach out to hold on when needed. From there, try marching in place on the BOSU with the same progressions of practicing while holding onto a steady object. If you are uncomfortable trying this alone, try working with a certified personal trainer. When you get to class early and have time to kill, feel free to pull out a BOSU and practice using it. 

Back to the “what can the BOSU do for my body” question. When performing exercises on the BOSU, the need to balance makes the body use muscles it normally would not use and causes the targeted muscle to recruit more muscle fibers—you get more bang for your buck and higher calorie burn. A simple bicep curl, or any upper body exercise, done standing on the BOSU forces the core muscles to engage more so than when done standing on the floor. Who would not love to get more ab work in without having to get down on the floor for more crunches! Keep in mind that the core also consists of the buttock and low back muscles, standing on the BOSU causes the buttock and low back muscles to engage in the effort to balance—so it is a great way to strengthen the low back and tighten the buns! Combine that added core engagement with squats and lunges and you will be sporting some great looking legs!