The BOSU Balance Trainer, AKA the BOSU Ball, was invented in 1999 by athlete and fitness product developer David Weck, as an alternative to a traditional stability ball.
An acronym that stands for “both sides up,” the BOSU ball resembles a rubber stability ball that has been cut in half then attached to a rigid plastic platform,
It can be used with either the flat or curved side resting on the floor, depending on the exercise you want to do.
BOSU ball workouts improve core strength, balance, flexibility, coordination, and cardiovascular fitness. This versatility has led to it becoming a standard fitness tool in gyms across the world.
The concept behind this simple training tool is that exercising on an unstable surface engages small, as well as large muscles. This means workouts are comprehensive and extremely effective.
What Exercises Can I do with the BOSU Balance Trainer?
The BOSU Balance Trainer can be used to perform exercises such as Crunches, Planks, Presses, Squats, Bicep Curls, Lateral Shoulder Raises, Hip Extensions and more. It can also act as a step during cardio workouts.
Read on, to find out more about the BOSU Ball.
Why is the Bosu Ball so popular?
The BOSU Balance Trainer is popular with exercisers of every age and fitness level. This is largely due to its versatility, which enables the user to perform a vast range of toning and balancing exercises.
BOSU balls come with a workout guide and one or two total-body workout DVDs. The DVDs demonstrate cardio, toning, and stretching exercises, along with moves designed to improve balance and coordination. You can also create your own workouts.
Two balance balls can be utilized simultaneously, by resting your feet on one and your hands on the other. Used this way, you will further increase the benefits of exercises such as Planks and Push-Ups.
With a BOSU Ball, there is no adjustment phase as there can be when using a regular stability ball which tends to roll across the room until you get the hang of it.
Excellent for promoting good posture, I often use my BOSU Ball as a seat when watching TV.
Is the Bosu Ball more effective than a regular stability ball?
Two studies concluded that when used for strength training, BOSU Balls provide no extra benefits than traditional stability balls. Research has yet to be undertaken to determine if it delivers superior balance and coordination benefits. Studies also need to be done to see if it provides a better core workout than a regular stability ball.
Personally, I find the BOSU Balance Trainer enjoyable to use, and anything that keeps me interested in working out on those days I may not feel like it has got to be a good thing.
Again using Planks and Push-Ups as an example, when I do these with my feet resting on my BOSU Ball, the difficulty level is increased, and I feel that my muscles are getting a deeper and more effective workout.
Does the BOSU Ball come ready to use?
Before you can use your BOSU Balance Trainer, you will need to inflate it. A foot pump and instructions on how to use it will be in the box the ball comes in.
Be sure not to over-inflate the ball. If you do, it may leak air. While no big deal, rectifying it is a little fiddly. You will have to undo the screws that attach the ball to the base, realign the ball’s rim with the base, then tighten the screws and reinflate the ball with less air.
The BOSU Ball is available in four different versions. These include the BOSU Home Balance Trainer, the BOSU Pro Balance Trainer, the BOSU Sport Balance Trainer and, the newest addition to the range, the BOSU Elite Balance Trainer. We will look at each of them below.
10-Minute BOSU Ball Core Workout
How do the BOSU Home, Pro, Sport, and Elite Balance Trainers Differ?
BOSU Home Balance Trainer
The BOSU Home Balance Trainer comes in a range of striking colors. These include bright blue, bright pink, purple & gray, purple & lime green, or red & black with a black platform and six black feet. With a 26″ diameter, its bladder (rubber dome) weighs 6 1/2 pounds, making its total weight around 14 pounds.
This version has an upper user weight capacity of 300 pounds, and it comes with a 90-day warranty.
Included with your purchase are a 4-in-1 Workout DVD and a second DVD containing two workouts from the Xplode series. You will also receive a BOSU Ball Owner’s Manual and a foot pump.
BOSU Pro Balance Trainer
The BOSU Pro Balance Trainer comes in a choice of either blue or pink with a light gray, non-skid base. The base offers increased stability and prevents your floor from becoming marked.
This model has a diameter of 26″. Its bladder weighs 8 pounds and its total weight is slightly under 19 pounds. Its upper weight limit is 350 pounds, and it comes with a 1-year warranty.
Included with your Bosu Pro Balance Trainer are a training manual, a workout DVD, and a foot pump.
BOSU Sport Balance Trainer
Available in two sizes, one with a diameter of 22″, the other 24″, both versions of the BOSU Sport Balance Trainer have a user weight capacity of 250 pounds. Being compact, multiple units can be used together in a tight space.
This model comes in either bright pink or bright blue with a lime green platform and feet, or blue with a black base and feet. Its warranty is 30 days.
Included with your purchase are an exercise manual and a foot pump.
BOSU Elite Balance Trainer
The BOSU Elite Balance Trainer is for the serious athlete who wants to take his or her workout to the next level.
Designed to improve speed, balance, and body mechanics, the Elite is split into “power line” and “power zone” training areas. This makes it suitable to use in conjunction with WeckMethod programming.
With a diameter of 26″, its high-density dome weighs around 11 pounds, and it is robust enough to support a weight of up to 400 pounds.
It is available in black honeycomb with a gray non-skid and non-marking base. Included with your purchase are an owner’s manual, wall charts, a workout DVD, and a foot pump. It comes with a 2-year warranty.
Final Thoughts on the BOSU Balance Trainer
The BOSU Ball would be a worthwhile inclusion in any exercise program. A multi-use fitness tool, it potentially provides lots of variety. In doing so, it helps alleviate boredom, which can be the death-knell to working out.
Whether you want to use it for cardio, to sculpt your arm muscles, leg muscles, back, or core, improve your flexibility, coordination, balance, or all of these, I have no hesitation in recommending the BOSU Balance Trainer, which delivers on all fronts.
With a Bosu Ball in your home gym, you will be able to experience the many benefits of the BOSU Ball workout for yourself.