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Exercises of the Week – BOSU Balance Trainer Exercises
08-08-2009
Tagged Under : Trainer, Trainer Exercises
I recently got a new personal training client, someone who didn’t have much experience with weight training, much less a personal trainer. A few sessions in, I decided to bring in the Big Dog (which is what I call my BOSU Balance Trainer), something that usually scares the uninitiated. This client is no shrinking violet and barely blinked when I hauled it into her living room, although she did say, “What the heck is that.” I took it as a good sign that she didn’t ask what I was doing carrying around a deformed exercise ball (which is what many of my clients say).
The BOSU Balance Trainer (BT) is a great tool for almost any exerciser, whether you’re a beginner or an old hat. The unstable dome is the perfect surface to work on important things like balance, kinesthetic awareness (i.e., awareness of how the body is positioned at any given moment) and proprioception (i.e., how your body works to keep joints in proper position). It’s also versatile, since you can use it for anything from core exercises to cardio. The bouncy surface is also fun, something lacking in many workouts.
I wanted to highlight a few BT exercises, ranging from beginner (like the basic stance) to the advanced (like the power lunges). Incorporating a BOSU BT into your workouts can add depth as well as a more layered experience to your exercises, giving you more stability and agility.
Basic Stance: Stand with both feet on the dome, placing them on either side of the bull’s eye. By simply standing, you’ll feel your feet moving and your torso contracting in order to find your balance. Add difficulty by raising the arms overhead or closing your eyes.
Shift and March: Stand on the BT and shift your weight from foot to foot, using your arms or a chair for balance. Repeat for 10 reps on each side, and then march for 10 reps on each side. If you feel comfortable, take it up into a light jog for 10 reps on each side. Repeat the series 3 times.
BOSU Hip Extensions: Get on all fours with the knees on the dome, hands on the floor. Lift the left leg up to hip level, keeping the knee bent, and press the heel towards the ceiling. Lower and repeat for 8 to 16 reps before switching sides. You can hold a light weight behind the knee for more challenge.
BOSU Power Lunges: Face the BT and place the right foot in the center of the dome. Lower into a lunge (the front knee should be behind the toe). As as you press up, jump up and switch legs in the air, landing with the left foot on the dome, right foot back. Continue jumping and switching legs for 8 to 16 reps.
Do you BOSU? Leave a comment and tell us what exercises you do on your BOSU Balance Trainer.
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