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The BOSU Balance Trainer

Enhance your balance and strength


Updated July 07, 2014

The BOSU Balance Trainer
Paige Waehner
The BOSU Balance Trainer is one of the more exciting exercise tools to hit the fitness world in the past few years, quickly becoming a staple in many health clubs and home gyms. It's perfect for targeting multiple areas of fitness like endurance, strength, balance, and stability. The squishy dome side on top offers a bouncy surface for everything from cardio to strength training. Flip it over and there's a flat side you can use for core work, lower body exercises or flexibility training. Learn everything you need to know about the BOSU.

What Is It?

The BOSU (compare prices) is like an exercise ball that's been cut in half with a platform on the bottom. You can use it dome-side-up almost like a step and stand on it, sit on it, lie down on it or boucne around on it for cardio, lower body strength, or core moves. Or, you can turn it over and use the platform side for upper body exercises, like push-ups, or more core moves, like planks. The possibilities are endless. Some ideas include:

What It Does

Doing exercises on the Balance Trainer requires you to maintain your center of gravity over a surface that is constantly changing. Just standing on it is challenging, as your body moves and shifts into and out of balance.

Using the Bosu Balance Trainer can help improve:

  • Balance Because the BOSU is never stable, you're constantly engaging the small stabilizer muscles in the upper and lower body to keep you in place.

  • Kinesthetic awareness This is just a fancy word for your awareness of how the body is positioned at any given moment. This awareness is something that often declines as we age, so the Balance Trainer can help you stay connected with how your body moves.

  • Proprioception This is another fancy word describing how your body responds to external forces to keep your joints in the right position. When you stand on a Balance Trainer, all of your muscles are forced to contract to keep your joints in proper position. This helps make normal activities easier.

The best thing about the BOSU, besides its versatility, is that it adds fun to your usual workouts. I've used it in place of my step for aerobic workouts (very tough) and while doing some traditional yoga poses, like warrior and triangle. It made the workouts challenging and interesting.

BOSU Workouts

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