BOSU training tool a better fit now for more people

I bought my first BOSU some years ago and I love it. I use it in almost every workout. When I saw an updated version at Costco this past January I didn’t hesitate to buy two more. The BOSU, which stands for BOth Sides Up, is an excellent training tool for all fitness levels and can be used for balance, flexibility, core strength and stability, and aerobic training.

This versatile piece of equipment looks like a stability ball that has been cut in half and placed on a round platform. There is a flat side and a dome side and, as its name implies, you can do exercises on both sides.

With my first BOSU there was a video titled, “BOSU Strength and Athletic Conditioning for Personal Trainers” included. The DVD was nearly 90 minutes and full of training ideas. The catch was that the exercises were really advanced and intense and I had to think hard about how to modify them for the non-athlete. There was a lot of great but risky stuff in there.

Originally, the BOSU targeted athletes and hard-core fitness fanatics. It was a bit intimidating to say the least. And if you’ve seen a BOSU at the health club you may have shied away from it for similar reasons.

The good news is that BOSU training is now targeting mainstream fitness and it can be used by almost anyone.

With my new BOSUs I received four new DVDs. Overall, I was impressed and pleased with the quality of instruction and construction of the workout programs. The workouts are safe and effective, the instructions are easy to understand and follow and they offer a variety of modifications and progressions in both intensity and difficulty.

Each of the DVD workouts is about 30 minutes long. The BOSU “total body workout” is just that and has a little bit of everything included. The “absolutely abs” focuses on core conditioning with plenty of abdominal and back strengthening exercises. The “long and lean” combines poses and movements from yoga and pilates and adapts them to the BOSU.

And finally, the “calorie combustion” is primarily an aerobic workout. Many movements and combinations are the same or similar to those used in a step aerobics workout. The cardio program is quite challenging on the BOSU so I would only recommend it if you are confident in your step aerobics abilities.

Keep the following tips in mind before venturing onto the BOSU. Be sure the BOSU is properly inflated and that it’s placed on a flat, non-skid surface. Clear the area around you. Wear sturdy athletic shoes that are clean and dry, and keep a towel handy so you can wipe off any sweat or moisture on the BOSU. If you sweat or have water on your shoes, the BOSU can become very slippery and hazardous.

Go ahead and try the BOSU in your next workout. Get acclimated first and then you can move onto actually working out with the BOSU.

Here’s how. Start with the dome side up, flat side down. Take a step up and onto the top of the dome and then step off moving forward. Turn around and step back up, over and off the dome again. Repeat this walking over the dome a few times, changing the lead leg.

Then try stepping on and off the dome sideways, working both sides. By getting used to stepping on and off the dome in a variety of directions, you are now prepared to “fall” off the BOSU safely whenever you lose your balance.

Next, try standing on top of the dome and then doing some basic squats. When you’re confident with that, move onto small jumps. Do a small jump and then stick your landing. Repeat your jump-and-sticks.

It may take you several workouts to feel comfortable and that’s OK. Always progress at your own rate. As your confidence increases incorporate more BOSU exercises. 

Fitness trends come and go, but every once in a while the industry comes up with a winner. The BOSU is one such trend that is standing the test of time.

Julie Hodges graduated from Cornell University and has a master’s degree in kinesiology and a minor in sport psychology from the University of Maryland. She is a former competitive gymnast and is ACSM Health & Fitness Instructor® certified by the American College of Sports Medicine. Julie and her family live in Anacortes. E-mail her with comments and questions at .