BOSU ball offers two-sided workout

Q: While at a local department store I noticed a device that looks like half a fitness ball. It is called a BOSU Balance Trainer. Although it looked weird, I have been told it is great for training. What is a BOSU ball, and what do you do with it?

A: The BOSU Balance Trainer was invented in 1999 by David Weck. BOSU is an acronym for Both Sides Utilized. It has become very popular in the fitness industry. The BOSU Trainer has been used by fitness and sport professionals for several years, but like many fitness tools, it has only recently become mainstream and more accessible.

Designed to improve balance, core stability, proprioception, coordination and posture, the BOSU ball allows a variety of exercises to be performed on its unique shape. From abdominal exercises to cardiovascular workouts, the BOSU Trainer puts a new spin on its close relative — the exercise ball.

The BOSU ball looks like an exercise ball that has been cut in half. The top resembles an exercise ball, while the bottom is relatively flat. This design allows you to perform certain exercises that could be dangerous if performed on a traditional exercise ball.

For example, using the BOSU ball for squats or lunges is a great exercise progression for balance and stability; however, this type of movement would be unsafe on exercise ball for the average exerciser.

The flat bottom of the BOSU ball provides added safety and increased intensity. Both sides of the Bosu Trainer can be used. The rounded exercise ball side and the flat side each provide a different form of intensity. Exercises, such as push-ups and squats can also be performed with just as much intensity but with the added possibility for more functional progressions.

The BOSU ball can be a great addition to your home gym. I suggest ordering instructional videos to accompany the BOSU Trainer to make sure you are completing the exercises safely at home. If you are trying it out at a fitness facility, seek the assistance of a fitness professional.