BOSU training 101 -- Give it a try, it's easy!

The BOSU is that curious looking half-ball/ blue dome thingy sitting in the corner of most gyms. It's a fantastic piece of equipment, but most people sadly seem to have absolutely no idea what the heck to do with it. One of my newer personal training clients actually described it as looking 'scary'. Hmmmm. If you feel that way too read on, I'll tell all you need to know to get started.

First of all, BOSU stands for Both Sides Utilized. That means you can stand/balance on both the dome and the flat side. It's an incredibly versatile piece of equipment that allows the user to work on balance, stabilization, strength, stamina, and flexibility. It's usable for beginners, athletes, and those in rehab. In fact, my two year old son has been 'playing' on it since he could crawl. Here's the basics on what you can do with a BOSU that you can try without a trainer. Just give it a go.

Getting started: Flat side down, stand on the dome. Scary? Not really. You'll only be about six-eight inches off hate ground and if you feel wobbly you can simply step off. Get on and stand there for a while. Now do it with your eyes closed. You'll feel the need to adjust and that's good. That's what the BOSU is for. The BOSU will make all the exercises you normally do, just a bit different. It requires you to engage new muscles even as you stand straight up. How fancy! If you choose to use the BOSU dome side down, try it out with something to hold on to at first. My secret to getting up without help is to step on one side with all of my weight and then step up onto the high side.

Cardio BOSU -- Dome side up

Do everything you do in step aerobics on the BOSU.

Jog on and off the BOSU

Jump on and off the BOSU with two feet. Front to back, side to side, over the top.

Strength Training BOSU -- Either side up

You can do any and everything on the BOSU that you can do on the floor. Including weight lifting. Just use caution and common sense. The BOSU is a balance tool which means it will try to throw you off balance. Not wise to lift 25 pound dumbbells over your head while standing on it. Use weights that are light at first and then go to moderately challenging weights once you become better at balancing. I'd avoid the super heavy weights for any over the head exercises, or while standing on the flat side.

Try: Squats, lunges, lateral raise, front, raise, bicep curls, and tricep extensions.

Ab work is great on the dome. Use it like a stability ball.

Push-ups with hands or feet on the BOSU are unique challenge!

Stretching on the BOSU

Lie on the dome face up and face down.

Lie on your side on the dome.

Sit near the BOSU with one or both feet on the dome and reach towards your feet.

As you can see, there are a billion options for this great tool and I've just scratched the surface. BOSUs are great on their own and better paired up with extra equipment. I use mine with tubes, medicine balls, stability balls, weights, rollers, gliding disks, and even other BOSUs. But........that's a different blog. If your gym doesn't have one, or you don't attend a gym visit BOSU.com to get your own. It sells for $99.95. Give it a try and send some feedback. You'll be hooked once you do.