By Fifi Hana, Activo.sg
The name BOSU is an acronym for "both sides up". BOSU ball can be used with the platform side either up or down to challenge balance with different body positions.
The BOSU ball is a half-circle inflatable exercise ball that is attached to a rigid platform. It looks like a swiss exercise ball cut in half. Its shape provides multiple applications for sitting and standing.
Why BOSU?
The BOSU ball offers a different means to make exercise more appealing and effective for average people, fitness enthusiasts and highly trained athletes.
When the dome side faces up, the BOSU ball provides an unstable surface while it remains stable on the ground. This reduces the falling risk, while still providing an unstable surface for a wide variety of exercises.
With the dome side facing down, and the platform up, the BOSU ball is highly unstable and well suited for a wide array of exercises. Many people use the BOSU ball in this position to train shoulder stability with various push-up type movements.
The BOSU ball training system is hyped as the ultimate in core stabilization, balance and body awareness training, and claims to have revolutionized balance and core stability training.
How do you BOSU?
Lower Body Endurance and Strength Exercises
BOSU Power Lunges
Face the BOSU ball and place the right foot in the center of the dome. Lower into a lunge (the front knee should be behind the toe). As you press up, jump up and switch legs in the air, landing with the left foot on the dome, right foot back. Continue jumping and switching legs for 8-16 reps. This endurance move will challenge the heart rate and the lower body.
BOSU Hamstring Tilts
Turn the BOSU ball over dome-side down and lie down, placing the feet in the center of the platform. Lift the hips a few inches off the floor and keep them there as you press the dome forward and then back. Repeat for 8-16 reps. This move targets the core and the hamstrings.
Upper Body Exercises
BOSU Pushups
With dome side down, hold onto the BOSU ball on either side in push-up position, on the knees or toes. Keep the body straight as you bend the elbows and lower into a push-up. Push back up and repeat for 1-3 sets of 8-16 reps. This targets the chest, arms, and core.
BOSU Back Extension
Lie back down on the BOSU ball with the belly button over the bull's eye and hands under chin. Keeping the abs contracted, lift the head and feet off the ground in a back extension. Lower and repeat, keeping the abs tight throughout the movement. Repeat for 1- 3 sets of 8-16 reps. This targets the lower back.
Core Exercises
BOSU Full Crunch
Sit on the dome forward of the bull's eye and draw the knees into the chest, hands behind the head. Make sure you're not tipping forward or back. Squeeze the abs and lift the shoulders and hips off the dome in a full crunch. Lower and repeat for 8-16 reps.
BOSU Plank
With the dome side down, get into push-up position, on knees or toes, with hands on the either side of the platform. Hold this position, keeping a straight line from head to heels and keeping the abs braced. Hold for 20-60 seconds.
BOSU ball Form Pointers:
1. Always keep body in proper alignment during each exercise. It is normal to shift to keep your balance, but do not slump.
2. Remove exercises that make you uncomfortable.
3. Hold onto a wall for balance if needed.
4. Start with a light weight or no weight to perfect form.
The Bosu Balance Trainer is available here on Activo.SG.