Bosu (which stands for “both sides utilized” or “both sides up”) ball training is a fantastic way to stay in shape. On one side, the Bosu is flat, while the other side is the rounded part—half of an exercise ball.
Interestingly, the Bosu ball was built to increase stability with instability. Since the ball is not stable, it forces the body to become more stabilized when using it. It makes the body use stabilizing and core muscles to create greater balance, mobility, flexibility, coordination and core strength.
For example, standing on the rounded part of the ball and doing a bicep curl can increase ankle stability, and flipping the ball over and standing on the flat part—and doing the same bicep curl—can stabilize your core. Likewise, you can stand across the domed area and do lateral lunges for greater mobility. For balance and greater coordination, try standing on one leg—on either the flat side or domed side of the ball for as long as you can keep your balance, and then switch legs.
Another way to use the Bosu for core strength is to do sit-ups with the middle of your back resting on the dome side of the ball, or you can lie face down with your stomach on the dome side while extending your hands and feet straight out and holding them for a short time and then repeating. Or, do squats. Stand on either side of the Bosu, bend at the knees, keeping your weight on your heels and keeping your chest up while you do the squat.
Additional Tip: For a cardio workout, take squats to another level with squat jumps onto the Bosu: stand behind the Bosu with its dome up. Bend your knees and keep your abs tight. Jump on the ball, landing with your knees bent in a squat. Step back off the Bosu with your right foot and then jump back onto the Bosu with both feet in the middle of the ball. Do this 10 to 15 times, or as many as you can. After that, jump in place for about 10 times, then repeat the process—only with your left foot stepping off the Bosu this time.
Do you Bosu? If not, give it a try!
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.