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The term
BOSU is an acronym for BOth Sides Up. It's a very popular
device in group fitness classes where the BOSU is basically a drop
in replacement for the ubiquitous Reebok Step. In most
applications in group class settings the BOSU is used with the flat
side down.
When the
BOSU is flipped upside down (round side down, flat side up) it
becomes a completely different exercise device... certainly less
appropriate for group classes where the fitness level of the members
is often unknown and diverse.
Until you've done it a couple of times, getting on the BOSU is
perhaps the trickiest part of the exercise. Undoubtedly, the
easiest way to get on the upside down BOSU is to jump up on it two
feet at a time and "stick" it. It helps to see it done first
by someone who knows how to do it. Once you do it you will
have the basic "belief" that it's not as scary as it looks.
Until you work up the courage to "stick" the BOSU you should get on
it one foot at a time while using your hands to work your way onto
it.
Once on the upside down BOSU it's not nearly as unstable as it
looks. For example, it's nowhere nearly as unstable as
standing on a Swiss Ball. The BOSU does not roll... it rocks.
Flipping it is nearly impossible.
Prior to executing the squat take a deep diaphramatic breadth and
draw in the belly button to stabilize the spine in the low back.
To perform the squat on the BOSU simply bend at the ankles, knees
and hips to lower the body. In order to maintain the center of
gravity the buttocks will stick out behind the feet (base of
support).
 Extending
the hands out in front of you will help to maintain your center of
gravity. We sometimes employ a 4-6 pound body bar to enhance
this effect.
Try to keep the BOSU level, front to back. By doing so you
will be maintaining good form for the squat exercise. In fact,
clients that do not have adequate flexibility in the ankle, knee
and/or hip joints to perform a squat on a solid surface (floor)
without lifting their heels will be able to perform the squat on the
upside down BOSU. Invariably for these individuals the ball
will tilt forward.
Perform only as many squats as you are able to maintain perfect
form. When your form breaks down the set is over... STOP.
Getting off the upside down BOSU is similar to getting on it.
The experienced exerciser will simply jump forward both feet at a
time landing safely on the floor ahead of the BOSU. Until you
get the hang of it however, it's best if you support the BOSU with
your hands and dismount one foot at a time.
Exercising on the upside down BOSU has it's risks. It is less
stable than the gym floor and you are 8-10 inches above the floor.
Because it is less stable, significantly less weight is required in
order to achieve a challenging, neuromuscular experience.
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Sample Exercises |
