The Bosu ball is an excellent piece of equipment that can be incorporated into any exercise routine. Whether you are an elite level athlete or simply want to increase your balance and stability, the Bosu will help in a wide variety of ways.
As with any balance exercise, make sure that while using the Bosu ball you have something that is anchored to the ground close by. You will be purposely placing your body in unstable situations and you may lose your balance throughout the exercises. Having something close by will make you feel more comfortable and progress more smoothly through the exercises until you develop the needed strength. Remember, safety first.
Bosu stands for Both Sides Up, meaning you can stand or place your hands on either the black side or the blue side. Both sides change the degree of instability in different ways.
When standing on the blue side of the Bosu you recruit more ankle and foot stabilizing muscles since the foot does not have a solid place to make a balance point. This is great for runners who are training on variable of surfaces or people who may be worried about falling or twisting an ankle. By subjecting the foot to the instability of the Bosu you will train it to be prepared to react quickly when placed in a similar situation. This can be anything from hitting a rough spot in the ground, a tree root, or, of course the worst of all, holes. The Bosu will help you train for injury prevention as well as treatment of ankle or knee injuries.
The black side of the Bosu focuses more on the knee to hip complex and less on the ankle (the ankle will still be very much active). Since the black surface is perfectly flat, the ankle no longer has to struggle for stability. However, since the blue side is now touching the ground, the rest of the body must work together to maintain balance.
Exercises to Try:
Single Leg Step-up (blue side first then progress to the black side)
Place the foot directly in the center of the Bosu on the blue side. Let the circles on top of the ball guide you to proper foot placement. Contract the muscles through the leg that is on top of the Bosu and step up bringing the opposite knee up to assist with balance. When you first start, the goal is to get up and touch back down in the same spot. As you get into a rhythm, start holding longer at the top of the movement, testing your balance.
Basic Squat (blue side first then black)
Blue Side Facing Up: Stand on top of the blue side of the Bosu with both feet. You want your feet a little less than shoulder width apart. Find your balance by relaxing your legs and extending your spine up from the crown of your head. Maintain this spine length as you bend at your hips and knees to lower down into a squat.
Black Side Facing Up: While holding on to a secured object place one foot on the black side of the Bosu, fully tilting it to one side. Contract the muscles of that leg as you press yourself up and place the opposite foot on the other side of the Bosu. Your toes should be pointed forward and your feet should be a little wider than hip width apart. Relax the legs and extend the spine up. Maintain this spine length as you bend at your hips and knees to lower down into a squat. Your legs will most likely shake as they struggle to find stability (this is why we stay close to an anchored object) but as you progress in the exercise your muscles will calm down and the shaking will subside.