I've seen a number of horrified expressions whenever I show up at a client's house with my BOSU Balance Trainer. That horror often turns into hysterical laughter when I suggest they actually stand on it to do different exercises. "Why in the world would I want to do that?" they ask. That's when they learn that you should never ask a question you don't want the answer to.
The BOSU BT is one of my favorite tools for merging balance training along with strength training. The BOSU makes traditional moves less boring and, also, it's squishy. Who doesn't like squishy? Below are a some of my favorite BOSU exercises for working the lower body, abs and back. Do you use a BOSU and, if so, what kind of exercises do you do? Leave a comment and tell us what you think about the BOSU.
BOSU Leg Lift - This exercise is perfect if you want to target the glutes and thighs while working on your balance at the same time (and, really, who could blame you for such lofty goals?). This move takes the usual standing leg lift and moves it to the squishy dome of the BOSU, making it much more challenging and effective.
BOSU Plank - The BOSU adds a nice element of instability to the usual plank and you have the option of rocking it back and forth or side to side for even more of a challenge.
BOSU Band Row - In this exercise, you sit on the BOSU, lean back to engage the abs and do rows with the band. You can also lift one leg, as shown, to increase the balance challenge.
I’ve been training myself and clients on the ever lovin’ Bosu for years. I love bicycles, squats, push-ups, back extensions, V-sits, standing while doing arm exercises (curls, hammers, shoulder press, lateral raises…)the list goes on and on! A great and fun toy for home and the gym!
Great list of exercises. I love using the Bosu because it is portable and you can create a limitless number of exercises with it. I use it primarily to integrate core strength, balance, and toning exercises into my workouts.
My 20 year old performs a variety of balance and leg strength exercises on the BOSU as part of his regular basketball training routine. He says it gives him a sense of balance shooting and defending he hadn’t possessed earlier.
I use it with heavy weights (get some training first!) as training for the Highland Games – flinging heavy weights for distance on grassy, sometimes uneven ground works better if you have superior core strength and an enhanced sense of balance.
I use it for hockey. Balance on the dome and do plyometric jumps off to the back and side, or flip it over and do reverse lunges. Peter Twist has a series of balance/strength exercises for skaters using it.
I just saw this tonight and was just using it! I did decline push ups (off a bench) with a BOSU. It really works your core at the same time.
I use it for a problematic ankle and it really strengthens my ankle!