Bosu Ball Fitness

The BOSU ball is the one piece of exercise equipment I would choose if forced to pick just one. BOSU exercises provide the best workout in getting fit. I can get more done using the BOSU than any other piece of fitness equipment. I can workout my core, lower body and upper body. I can use weights while exercising with the BOSU or not. The versatility of the BOSU is such that I can get a great full body workout.

The term BOSU stands for "both sides utilized". You have probably see them in gym. The top is a blue dome. The bottom is flat. The top is squishy since it has air inside. The bottom is plastic. You can use both sides. That is what makes the BOSU so insidious. You can never escape the dome. If you sit or stand on the dome you will work on your balance. If you flip it over to do more advanced movements, you will certainly work on your balance. The BOSU is evil but it is such a fantastic piece of exercise equipment.

Working Out Your Core Muscle Group

Abdominal exercises are the most typical uses for the BOSU. And it's interesting because most people think that's all it's used for. It is very, very good for working out your core muscle group. You know what your core is right? I know people talk about you "core" and if you aren't into fitness and maybe are just beginning you're wondering what it is. It's basically your mid section. Your abdominal muscles.

Simply sitting on the top of the BOSU dome and performing crunches can define your stomach muscles. However, advanced moves like sitting on the top of the dome without holding on and raising your legs to scissor or flutter kick will both improve your balance and help shape and define all muscles in your core group. Holding on to a medicine ball and doing simple crunches can also intensify the abdominal workout as well. If you can think of an abdominal exercise to do on the floor, you can do it on the BOSU to increase the intensity.

Upper Body Strength Training

Strength training your upper body requires a little creativity. The trick to getting a great arm, chest and shoulder workout is to use both sides of the BOSU. Consider the simple push up. They can be very difficult with the BOSU. With the dome side down begin with traditional pushups with your hands shoulder width apart while holding on to the outer edge of the flat side. The dome will be unstable causing you to focus on your balance which works the core while at the same time working your shoulders and chest. Decline pushups can be done by placing your feet on top of the dome. Putting your hands close together on top of the dome and doing more pushups will work your arms. And finally, more shoulder exercises can be performed by holding the BOSU over your head and doing shoulder presses.

You can also bring weights into use while working out your upper body. While standing on the dome (or flat side if you are brave) try doing standard or hammer curls to workout your biceps. You can use a barbell, lay on the dome side and do presses. You can also use the same bar, same position, and do tricep extensions. The dome will lift you up high enough to perform these exercises.

Lower Body Exercises

The BOSU can be used very effectively for lower body workouts. The typical lunge is a great exercise for your legs and glutes. Performing the exercise on the BOSU will make it much more challenging. With the dome side up, simply do a lunge but land your foot on top of the dome. You can do this exercise with weights or not.

Squats are another exercise that can be brutal on the BOSU. You can actually do squats with the dome side up or the dome side down. If you place the dome down you will really have to concentrate on your balance. Weights are optional in either case.

An additional squat exercise is performed with one leg off the BOSU and one leg on. You do the same squat movement, keeping yourt back straight. But it really ends up challenging your quads and your buttocks in a different way. Once you are done with the left leg on the dome, you simply turn around and do the same thing with your right leg on the dome. There will be pain.

BOSU in Fitness Classes

During one of the boot camp classes I went to at the gym, the instructor was putting us through our paces with the BOSU. We pretty much did all these exercises, squats, lunges, pushups and crunches. Then she had us doing overhead standing presses with it. After all the arm and chest work we had done, lifting a 10 pound BOSU felt like lifting an elephant overhead. Then she had us run the track with the BOSU. With the BOSU over our head. It was crazy. But it just shows what you can do with the BOSU.

We use the BOSU in all the strength and endurance classes I attend at the gym. As I mentioned above we suffer wioth it in boot camp. During power lifting and total body fitness we use it. There are even exercises you can do with the BOSU that you can do with a fitness partner.

We did one exercise in class where we both sat on our BOSU and put our feet together. Then we began alternating, pushing our legs forward and back. I would push forward with one leg, while my partners leg went back. Then the other leg. Back and forth. Feet together. It worked the abs (particularly if you didn't hold on) and the legs. We also did an insidious exercise where we would hold our legs out. I would rotate my legs around in one direction-over and under my partners legs- while she did the same thing. Around and around, sitting on the BOSU. It really works your abs.

The BOSU is not exactly the cheapest piece of equipment for what you get. You look at most online prices and it's going to set you back around $100. For a piece of plastic and rubber. It sucks. But honestly I would sooner buy a BOSU for home workouts before anything else. You'll end up spending a lot more for less quality if you buy one of those all-in-one fitness machines you see on the infomercials. The BOSU will tone you like no other piece of equipment.

Now granted the BOSU does require a certain bit of training to get used to. If you have never exercised a day in your life, then this is not the place to start. Even if you work out with weights and go to an aerobics class 4 times a week, I'd still say get yourself trained on the BOSU. It can really work for you, but if you don't know how to use it, it will end up being a waste of time. That's why I strongly suggest you go to a class that utilizes one. They will teach you the proper way to exercise with the BOSU.

When you are just starting to get used to exercising with the BOSU you will feel unsteady and unbalanced. This is normal. This is why you are using it so you can achieve better balance. I still fall off when doing certain exercises. It's inevitable. But I just pop right back on the thing. I really struggle towards the end of my exercise routines when I'm tired. I can barely stand or sit still without falling off or rolling over. It's just the nature of the BOSU. BUt over time I know I am getting more fit and stronger through using it.

The BOSU can work every single muscle group in your body. Many people who see a BOSU only think in terms of what it can do for their abdominal workout. It is true that it is one of the most effective tools to strengthen your core muscle group. However, the BOSU can be used effectively to build your upper as well as your lower body.

The BOSU ball exercises shown in the video below are exactly the ones that I perform when I use the BOSU. I don't necessarily do them all during the same workout, but I typically use them all at some time during the week. Some of them I'll do when I'm lifting weights, some I'll do during the strength training class and others we'll do during boot camp class. This is the best video I have found on showing the various BOSU ball exercises you can do.