Back in the early 1990s, a fitness instructor named David Weck introduced exercise enthusiasts to Bosu ball exercises. While many other fitness crazes have come and gone, Bosu training is still one of the most popular forms of conditioning in today's fitness market.
Bosu for Sport Conditioning
Many athletic teams, including the US Ski team use the Bosu, use the Bosu as an athletic training tool. While some of the Bosu ball exercises are quite challenging, others can be formed by fit participants and recreational athletes. Here are just a few.
Bosu Squat Jumps
- Stand on the dome side of the Bosu with your knees and feet in parallel alignment.
- Bend your knees and assume a "squat" position.
- From the squat, extend your legs and jump.
- Land on the Bosu in a squat position.
- Stand on the dome side of the Bosu with your knees bent and your feet in parallel alignment.
- Bend your knees and extend your arms forwards, as if you were holding ski poles.
- Hop from side to side, staying on top of the Bosu.
Platform Side Lunges
- Turn the Bosu so that the platform side is facing upwards.
- Place one foot at the center of the platform and the other on the floor, so that you are in a lunge position.
- Perform 10 lunges, without allowing the platform to wobble.
- Change sides
Bosu Exercises for Toning
Both the platform and the dome side of the Bosu can be used for a variety of effective toning exercises. In some cases, these exercises can be performed with other pieces of equipment. For example, if your schedule leaves little time for both strength training and balance exercises, you can perform your free weight workout while standing on the Bosu. However, even if you don't use free weights, the Bosu allows you to exercise in different planes of movement, which will automatically add intensity to any workout.
Bosu Platform Side Toning Exercises
The way you inflate the dome will determine the intensity of the exercise. A heavily inflated dome will make it easier to perform the dome-side exercises, but challenging to perform the platform exercise. A less inflated dome will make the dome side exercises more challenging, but the platform exercises easier. By using the platform side of the Bosu, you can perform exercises that move forward and back or side to side. For example, consider the Bosu Rocking Pushup.
- Assume a pushup position with your hands on each side of the platform.
- Bend your arms and bring your chest towards the platform.
- Keep your arms bent and rock the Bosu from side to side.
- Center the Bosu and straighten your arms.
The platform side of the Bosu can add an interesting dynamic to a butt workout. Consider the Bosu Rocking Bridge exercise.
- Lie on your back with your feet on top of the platform.
- Lift each vertebra from the floor, until you are in a bridge position.
- Rock the Bosu form side to side for eight repetitions.
- Roll back down to the floor.
- Repeat the exercises, but this time you will rock the Bosu forwards and backwards. You should feel this in your hamstrings.
Bosu Dome Side Toning Exercises
The dome side of the Bosu offers an endless variety of bosu ball exercise possibilities. You can perform side leg raises by draping your waist and upper body over the dome. This engages the external obliques and prevents the neck soreness that often comes from supporting yourself on one side. For crunches, you can add range of motion by draping your torso over the Bosu. Remember to check with your doctor before starting a new exercise program.