EXERCISES TO ELEVATE YOUR WORKOUT

The Both Sides Up or Both Sides Utilized (BOSU) ball, a balance trainer that looks like half a ball attached to a flat base, is a common piece of functional equipment in gyms. If you’re unsure how to get the best use of it, try these five exercises which are certain to take your training to another level.

1. BOSU Side Lunges. Start with one foot on the floor and one foot on the dome of the BOSU. Using power, push off the floor foot to transfer your body weight to the other side, replacing the foot on the dome with your other foot.

To add more upper body challenge, try an overhead press with a medicine ball while travelling over the top.

2. BOSU Burpees. Holding the BOSU by the edges, with the flat side facing your body, the burpee is completed by jumping up, pushing the BOSU overhead, then putting the BOSU on the floor and either jumping or stepping back into a plank position. An unstable push-up can be completed with the hands on the side of the BOSU. The BOSU burpee is a little easier than full burpees, as you do not need to drop as low. Since your hands are not on the ground, but slightly elevated on the BOSU, less agile exercisers find it easier to step their legs back. Ensure you have great core and shoulder girdle control. Good technique is very important in this exercise.

3. BOSU Lunges. An alternating lunge to the BOSU is a little challenging. The stability challenge is higher if no dumbbells are held in the hands. While it’s tougher on the legs, it’s easier to stabilize with dumbbells in your hands. To increase the challenge try a forward lunge onto the BOSU, then knee lift into a forward lunge traveling forward over the BOSU. The balance challenge is to the push from the front leg back up into a knee lift and return to a lunge. Then repeat the lunge, knee lift, forward lunge, knee lift, backward lunge on the other leg.

4. BOSU Push-ups. These stability challenging push-ups are performed with your hands on the edge of the BOSU while your feet are extended behind you in a plank position. Technique is vital. It’s important that you maintain neutral spine and a safe neutral shoulder position. There shouldn’t be ‘sag’ in the shoulder girdle/rib cage, nor in the lower back.

5. BOSU Stability Challenges. The BOSU has an unstable platform when the flat side is up. A beginner will find it challenging to stand on the BOSU with both feet. Hold onto a stable object as you get on, placing one foot at a time onto the BOSU brand name on the flat side. Release your hands when you are stable. When confident balancing on both feet, add a squat. Then increase the load by holding dumbbells.

Angie Ferguson is an exercise physiologist and Tony Robbins Results Coach from Fort Myers, Fla. She also is a Corrective Biomechanics Specialist, USA Triathlon Advanced Level 2 coach, USA Cycling coach, has a Specialty in Sports Nutrition certification, and a PHD in results! For more training tips, contact her at www.gearedup.biz