BOSU: The Basics

April 19, 2011 | Comments: None Yet - Post a Comment

Categories: Exercises & Workouts

My favorite piece of equipment is the BOSU. It’s an inflated half dome on a flat platform that can be used with either the dome side or the platform side up, BOth Sides Up. Why is it so awesome? Because just about anything you can do on the floor or on a step, you can do on the BOSU except on the BOSU, it’s much more difficult.

The idea behind the BOSU is to build stability in the user by introducing an unstable surface. Standing on two feet on the dome is a bit of a challenge to start. Standing on one foot? Much more difficult. Here is a quick starter guide to using the BOSU.

The BOSU Basic

Step 1. Look at your dome. You’ll see that the black ring on the platform has two little triangle shaped handles sticking out on opposite sides. Make sure that they are not pointing at you. You always want to attack the dome from between the handles. Safety first! You will also notice that there are concentric rings on the dome. They are there so you have something to aim at.

Step 2. Pick up your right foot and step up on to the dome. Place your foot on the second circle, toward the top of the dome. Follow with your left foot, also placed on the second circle. This is the sweet spot. It doesn’t matter how big or small your feet are, the only place on the dome that you will be able to get some sort of flat spot, is at the top and with your feet on the second circle. You should be able to see the inner most circle between your shoes.

Step. 3. Keep your knees bent and your abs and glutes engaged while you try to balance on top of the dome. Your legs will shake and you will feel like you are going to fall. No worries. Once your muscles become accustomed to the dome, the shaking will stop. You will not be able to hold completely still for long. The dome is designed to prevent that.

Step 4. Step off of the dome and back to the floor. Smile. You made it.

Step 5. The basic exercise. Leading with the right foot, step up with both feet than step back off again and repeat. Right, left, right, left, right, left, right, left, up, up, down, down, up, up, down, down. Every time you step back up, you are stepping up with the right foot first. Do this for 60 seconds then switch feet and lead with the left foot for 60 seconds.

Well done! Play around on the dome and see what you come up with. The possibilities are endless!

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