We’ve all been there. When there is a new/alien piece of equipment you naturally avoid it because you do not want to look foolish trying to use it. For me, that piece of equipment is the BOSU® Ball. First of all is it a ball or not a ball? How do you use it? After some researching this is what I found:
What is BOSU®?
*Pronounced “Bo,” like the boy’s name, and “Sue,” like the girl’s name, also known as the ” blue half ball”. It consists of an inflated rubber hemisphere attached to a rigid platform.
Facts: Invented by David Weck, the BOSU® Balance Trainer debuted in 2000. Originally the name “BOSU” was an acronym for “Both Sides Up”, and now has the current definition of “Both Sides Utilized as it is said to expand, shape and define functional training. According to bosu.com and fitness experts, the Bosu enhances flexibility, delivers killer cardio workouts and is known for building strength.
Here are some of our traditional/favorite exercises that has been revamped using the ball!
- Burpees : Using the flat side up, perform the burpee,the difference here is that on your way up lift the bosu as well. This creates resistance to your arms in addition to your core. Do 10-15 reps, Repeat 3x.
- Fore Arm Plank: Using inflated side up, perform plank. Make sure to keep your back flat, while stabilizing your core. Do 60 secs, repeat 3-4x.
- Push Up: Using flat side up, perform push ups. Do 10-15 reps, repeat 3x.
- Mountain Climbers: Using flat side up, perform mountain climbers, bringing the left knee in, then right knee in. This is one set. Do 15-20 reps, repeat 3x.
- Squats/Lunges: Using flat side up, perform the standard lunge or squat. This will be more difficult to do but the payoff is super-toned legs. Do 10-15 reps, repeat 3x.
- Crunches: Using inflated side up, perform a crunch. Do 15-20 reps, repeat 3X.