What is the BOSU?

BOSU stands for “Both Sides Utilized” and looks like half of a stability ball with a flat side. BOSU provides integrated balance training. Balance and body equilibrium are key to effective movement and sports performance. This training program helps improve proprioception, coordination, stability, and balance.

The nice thing about using a BOSU in your training is that you can stand on it, where you can’t really stand on a stability ball. The benefits of standing on the BOSU are that you receive automatic biofeedback if your body is not in proper alignment; in other words, you have a hard time balancing and staying on it unless your muscles quickly adapt and figure out how to achieve proper alignment.

Standing or kneeling on the BOSU while performing exercises you would typically do on the floor (i.e. arm exercises, squats) automatically makes them functional because now your core muscles are working to keep you balanced. It’s also great to help strengthen and stabilize muscles acting on the ankles. The BOSU can be used in a similar manner to a stability ball by using it for more “traditional” core exercises such as an abdominal crunch or a low back extension. It is even being incorporated into many yoga and Pilates classes for an added balance and core challenge.

The first few times you use a BOSU, be prepared for your feet to hurt. Standing on the BOSU stretches the fascia tissue along the bottom of your foot and can take some time for your feet to get used to being in that position. It is best to wear cross-trainers with flatter soles or shoes providing good lateral support to help with this. Also, there is a learning curve with using this piece of equipment, so allow yourself at least 3 times to get used to how it works; the benefits will be well worth it!

The BOSU is very durable; it is tested to withstand up to 2800 pounds of resistance. It is best to store it away from heat or direct exposure to sunlight. Also, make sure to wipe off the dome surface each time you use it with a warm soap and water solution to remove any sweat or dirt. Keep in mind that it will be harder to balance on the BOSU if you have less air in it and will be easier to use if you fully inflate it and have more air in it.