BOSU Work-Out

A BOSU Balance Trainer, or BOSU ball as it is often called, is a fitness training device, invented in 1999 by David Weck, consisting of an inflated rubber hemisphere attached to a rigid platform. It looks like a stability ball cut in half. The name is an acronym which stands for "BOth Sides Up" a reference to the two ways a BOSU ball can be positioned. The device is often used for balance training. When the dome side faces up, the BOSU ball provides an unstable surface while the device remains stable. This combination of stable/unstable allows a wide range of users, from the young, elderly, or injured to the elite level athlete. With the dome side up, the device can be used for athletic drills and aerobic activities. As the name suggests, the device can also be flipped over so that the platform faces up. In this position, the device is highly unstable and can be used for a wide array of exercises as well.

A BOSU trainer can be pricey as a piece of equipment (around $100), but it is a very useful fitness tool. A lot of gyms have BOSU trainers as part of their equipment. If you have access to a BOSU trainer, here is a basic work-out for you.

Bridges on BOSU
Plank on BOSU
Crunches on BOSU
V-Up on BOSU
BOSU Back Extensions
Mountain Climbers with hands on BOSU

Do each exercise for 1-2 minutes with 30-60 second rest between each exercise. Repeat 3-5 times.