A BOSU, which stands for both sides up, is a balance trainer that is half of a stability ball mounted onto a balance board. As the name suggests, a BOSU can be used with either side facing up. A BOSU is used to introduce an element of instability to any exercise, since you must work to stay balanced for the duration of your workout. Including exercises on a BOSU into your fitness routine will strengthen your core and improve your balance and stability.
One of the simplest ways to work your core on a BOSU is by performing a plank. Get on your knees, with your hands resting on the BOSU. Beginners should place the flat side of the BOSU on the ground, with their hands on the ball side, and work up to a plank with the BOSU flipped over. Sink your weight into your toes and hands as you walk your feet back into a plank position, keeping your hips low and your abs engaged. Hold this position for 30 seconds, and work up to holding it for one minute. Perform three to five BOSU planks.
One-Legged BOSU Balance
The one-legged BOSU balance will challenge your core while toning your hips and thighs. Perform this exercise with a spotter to help you if you lose your balance. Place the BOSU board side down on the floor. Step onto the ball side of the BOSU with your feet close together. Engage your abs and find your balance, and lift your right leg out to the side, a return to starting position to regain your balance as needed. Continue balancing on your left leg for 30 seconds, then repeat on the other side. Work toward holding the balance pose continuously for 30 seconds on each side. Perform five sets of balances on each leg.
BOSU Mountain Climbers
BOSU mountain climbers will challenge your core muscles and burn fat. Get into BOSU plank position to start. Taking care to keep your hips low, bring your right knee to your chest, then extend your leg back to starting position and bring your left knee to your chest before returning to starting position to complete one rep. Continue alternating legs, moving as fast as you can while maintaining control and balance. Perform three sets of 50 reps.
About this Author
Louise Tremblay recently finished an M.Sc. in molecular and cellular biology in Ontario, Canada, and is new to freelance writing. She has experience writing articles and Web content on science, heath and fitness, diet and personal wellness.