Focus On: BOSU Balance Trainer
The BOSU freaked me out for a long time. I knew it was kind of like a stability ball, but I didn’t want to use it and look like a giant goober. Instead, whenever I saw someone else use the BOSU, I watched intently to see if I could learn any new moves. The standards: ab work and strength training. I could do that. So I gave it a whirl and while the BOSU looks whimsical and innocent, it burns. For real.
Since then, it’s become a pretty standard tool in my training. It’s a versatile piece of equipment, doesn’t take up a lot of space, and is a great way to fire up your core by challenging your balance.
So what exactly is it?
The BOSU Balance Trainer is like half a stability ball on a plastic platform. The term BOSU is an abbreviation from the phrase “both sides utilized,” so this means you can use the bouncy side of the BOSU and the platform side. By using the bouncy side, you’re able to perform a variety of strength training and cardio movements, and the platform is a fantastic way to work balance and upper body strength. Whatever you decide, it’s an extra challenge for your core since it has to work to stabilize your entire body.
Benefits:
-Core challenge! Since the surface is constantly changing, the BOSU transforms every exercise into a bonus ab exercise since you’re trying to maintain balance.
-A huge benefit of balance training is proprioception, which is how the body interprets its position in space. It helps the body realize which muscles it needs to use according to where we are and what activity we’re doing. When the system gets overwhelmed, we lose balance and fall. Regular balance training can help improve posture, coordination, prevent injuries and falls as we age.
-By using different tools, equipment and exercises, we prevent the body from kicking into cruise control. Remember, change creates change, so anything we can do to keep our body guessing is a good thing.
Cons:
-Not the best choice if you have balance or joint/knee considerations. At first, if you want to just practice standing on the BOSU, that in itself is utilizing your core. If you feel comfortable after that, venture into small squats, then full and finally strength training on the BOSU.
-BOSU balance trainers are expensive (about $100) so I don’t usually recommend them for small home gyms. They’re fun to use as a way to shake up your routine, but not a necessary component of a good strength training plan.
Here are some of my favorite exercises:
Switching up your usual strength training:
1) Try elevating your front or back foot on the BOSU for a lunge
2) Almost any standing strength move can be done on top of the BOSU- the key is to keep those abbies tucked in!
3) Try squats with a knee lift to challenge your balance even more than a usual squat, or squat jump, freeze, then knee lift
Core exercises:
4) The BOSU is perfect for any type of plank variation. Try a single leg plank, up and down planks (each arm goes into forearm then full plank, alternating) or the plank tilt
5) Crunch variations
6) Back extensions (add in a twist to make things more exciting)
7) V-ups
Cardio and plyo:
8) Squat lift (come into a deep pile squat and as you come up, lift the BOSU up overhead); this can also turn into burpees if you’re feeling feisty 😉
9) Squat jumps- jump both feet up into the air and land in a pile squat! Freeze and repeat.
How often do you use BOSU balance trainers in your fitness routine? What’s your favorite exercise?
Any piece of gym equipment that freaks you out?
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i LOVE BOSUs! i would buy one in a heartbeat for my home if they weren’t so pricey, but i just use the one at my gym so it’s not a big deal. they are awesome for balance and stability, and like you said, so incredibly versatile! they are definitely one of my favorite pieces of fitness equipment.
I was injured by a Bosu, so it always freaks me out! I use them fairly confidently now, but when I first joined my gym I went to a Boot Camp class (that was TERRIBLE) and the instructors lined up Bosu balls across the gym. We had to RUN over them, and then jump on and off, in a line, so you always felt rushed if there were people behind you. I felt like this isn’t a good use for the Bosu. Of course, I felt rushed and rolled my ankle. I sprained it and it was totally swollen and sore for weeks. I couldn’t run for over a week. I was SO angry.
Since then, I’ve used it in many of my other classes (I never did go back to that boot camp class, and I am still angry with those instructors), and I’ve learned to use it properly. I still don’t do the jump on/jump off moves on it — if we do those, I modify them to the floor or a step instead. I really like Bosu burpees though! In my (better) boot camp class, we do them like this: Using the flat side of the Bosu, do a pushup. Jump up, taking the Bosu with you over your head, repeat. It’s an AWESOME workout.
I love BOSUs, but always feel really inadequate on them hahah. I tried doing single-leg dead lifts on one the other day and failed miserably.. BUT, I did definitely work on my balance!
This looks like so much fun! Over the years we’ve (very) slowly been building up a home gym, scoring sales and deals. I can totally see us at some point getting a BOSU – it looks like so much fun, and I can almost feel the burn just thinking about it! 🙂
I’ve only used it in a rehabilitative setting and loved it. It’s on my list of things I want to add to my supplies for when I start training again so I can take it with me to people’s homes.
I’ve never used a BOSU…..it actually kind of intimidates me too. Thanks so much for the guide, maybe I’ll give it a try. The cables in the weight room used to intimidate me, but after starting Jamie Eason’s 12 week livefit trainer my husband showed me around the weight room and now I use it all of the time.
Well, now I know what’s going on my home workout equipment list (along with a spin bike, ssiiiggghhhh). While definitely on the pricier side, it is still less than a month of a gym membership and if I have it at home, I am WAY more likely to use it.
I LOVE BOSU. I rarely use it on my own – for the same reasons you were scared at first – but I love when they use it in my favorite group fitness class. There are SO many ways to use the BOSU. Maybe I need to get over my fear of looking like a goober and embrace it?!
I love the BOSU! If they weren’t so expensive, I’d buy my own. I do however, use it a lot in the gym and love doing push-ups on them with the rounded side down and either my toes or my hands on the flat side. I’ll also do other exercises (like biceps curls etc) while standing on it, just for an extra challenge.
My fave BOSU move is doing burpees with them! In my old bootcamp group we nicknamed them Mushrooms because you raise it over your head like a mushroom 🙂
Yes! This is my fave Bosu move too! And I’ll have to pitch the mushroom name to my fellow bootcampers.
Love this! Can’t wait to incorporate these moves in a weights sesh! 🙂
I love the BOSU too! I like doing hammer curls with lunges off of it–HARD! And pushups. Triceps pushups on it is way tough. LOVE.
I love BOSUs! Never knew what the term meant 🙂 I like to do squats on the flat surface and lunges on the dome, and planks and push ups. I love its versatility. Thanks for the new suggestions!
Thanks for this post! I have a BOSU that someone gave me a while back and it has been sitting in the corner, intimidating me with it’s mystery for months! I am going to try adding some of these moves now (well after I recovery from my little mishap yesterday!–i think one more day of rest and my hip will be okay)
I love my bosu!!! I have taken the class at my work for a long time. It really works and is quite a challenge.
I have always wondered what to do with those. Perfect post for me to read to get me fired up for exercising even though I’m giving myself the day off. It’s my birthday so that’s a perfect excuse to not workout!!
BOSU is the death of me. I always groan when my personal trainer pulls it out.
I own a bosu, so I love to add in some plyo for some extra cardio here and there!
love love love the bosu! My favorite is doing body weight squats standing on the flat side. Tricky!!
The bosu definitely freaks me out a wee bit, but I think I am going to incorporate a few of your exercises in my routine today. Much thanks! TRX also freaks me out, but I really want to try it. Deep thoughts… 🙂
I got a BOSU for christmas last year and I really like it. I just only know a limited number of things to do on it. I use it for core exercises and I love the up and down planks: they are difficult for me to do. If I am unsure of a piece of equipment, I just watch other use it, then try it.
I do squats on the Bosu on the reg. Love it.
Yikes! The BOSU makes my feet feel like they are on fire!!! Suggestions on how to make that stop??? HALP!
I want a Bosu badly! It’s for sure one of the items I need to get my hands on before I can say our home gym is complete!
I love the BOSU’s! I like using them for push-ups.
The piece of equipment that I’ve seen lately at my gym, and it “scares” me to try on my own, are these suspension-type ropes. I don’t know what they’re called. But they’re usually hanging from the pull-up bar, and I see people using their body weight in combination with gravity to do moves as they’re holding onto these ropes. So, they aren’t suspended in the air, they’re feet are on the ground, but they are “leaning into” it, using their arms with the ropes.
TRX!
Love the bosu! I like to stand on it while doing my standing shoulder exercises–adds a nice little challenge. And pushups–woo! I wish they weren’t so expensive–would totally get one for home.
Awesome post! If we had more space in our apartment, I would for sure buy one. I love how they take basic moves to the next level!
Love the Bosu! My favorite piece of equipment to use in classes and on my own is TRX bands. No cheating allowed with those and I’m always sore after. We just got a new piece of equipment at my gym called the Step 360 which I love! Mix between a step/bench and bosu. Definitely a great piece for strength, cardio, and core work.
BOSU’s are actually the one piece of gym equipment that freak me out! Olympic barbells and any of the weight machine are all good, but BOSU’s are no bueno for me.
I think it’s just because my balance tends to be awful…when I was in high school and skateboarding was really popular, I couldn’t stand on one without falling off. So on a BOSU, I feel like I would cause some serious damage to myself, hehe.
The BOSU is probably one of my favorite pieces of gym equipment. I love it for squats, planks, and push ups!
I used to have so many balls but gave them all away in moves as I’ve downsized and have zero storage and they are so huge and awkward but I need to just get one again.
i love doing planks on the bosu! i can really feel it the next day!
I like to stand on the BOSU while I am doing things like bicep curls – push ups on the bosu are fun too!
I’ve done some stuff with the Bosu and really enjoy it! Burpees are definitely killer with them; and I also like doing Bosu shuffles for a quick cardio burst. I’d like to try more exercises with it. By the way–you’re looking fab girl!! So toned and lean!
I wish they kept it meaning BOth Sides Up! So much cuter than Utilized!
I love my BOSU, glad you did this post!
The BOSU used to really freak me out too. I would actually avoid classes where it was used at first because it hurt my feet until they got used to it. Now, as a group exercise instructor, it is one of my favorite toys! You can use it a million different ways!
I have used the bosu only a couple of times while with a personal trainer. I had thought about purchasing one for home.. But the price has held me back. Have you ever done a post on what you would recommend to someone working out exclusively at home but with limited space? I am sure its here on the blog somewhere. 😉
The bosu scares me too! My gym instructor is a total pro on it at balancing, using viprs and doing all sorts of fancy things on it. Hes such a show off! The day I can stand on it without gripping on to someone else will be a good day 😉
The Bosu ball has definitely freaked me out for some time. Thank you for giving us easy to follow instructions! Looks like a great tool!
Cathy Trails
that’s so helpful…i never know what to do with those! also, could you help explain kettleballs?! i’ve heard they give you a great workout and my gym has a few lying around but i have no idea what to do with them
Bosu’s kill! I tried squats on them one time and my legs were burning!!
Oh that BOSU! I recently started taking classes at the gym with it. It’s a killer to do squats on.
I’ve only really used the BOSU to do push ups because I wasn’t sure what else to do with it – so thanks for all the great ideas! 😀
I love those things! Thanks for the great post. Love new ways to use the BOSU ball.
On a side note, I was totally freaked out by the top pic for a while because if someone was taking your picture, why weren’t they in the reflection from the mirror?! Then I saw the camera! LOL. 🙂 It’s been a long day I guess.
Nice post! Bosu is definitely a great one for getting a great core workout and like you say, a versatile piece of equipment to shake things up a bit. I like to do squats standing on the platform side- a great way to challenge the core and keep your legs working with equal effort!
Love BOSUs as a trainer- they add variety and extra challenges for my clients. You look like you have lost a ton of weight! Looking great! 🙂
aww thank you!
I love the BOSU, have used it for years at the gym and at the end of June, I got one for home for my b-day! My favorite move right now is a burpee to BOSU-lift – makes me feel like a badass. Unstable planks and pushups are great too, and I love that I can jack my heart-rate up in a minute doing some over-the-BOSU jumping. The versatility of the BOSU cannot be beat!
I think this is a good training partner. I haven’t tried this, so far I’ve just used the stability ball in my workout. But by reading this I think I’m gonna have fun with this BOSU and I’ll sure gonna try it.
I did the BOSU workout last night and it was a good one. I also added 10 stations of weights that was able to add in. Each station was one min. I forget that I have my BOSU sometimes and it was a great motivator to remember it in my workouts. Thanks!
love that!! <3
thanks for doing a post on Bosu Ball workouts! A new club I’m teaching at is obsessed with them, but they totally scared me because I only knew of a few things to do with them! I did teach a class last week using the bosu ball, but it would have been nice to have your moves to incorporate:) next time!