BOSU balls look like stability balls that have been cut in half. They are an excellent training tool that promotes balance, strength, flexibility, cardiovascular endurance, and core stabilization. What makes this apparatus so unique is the inherent instability of the design. When you exercise on an unstable surface, your core is required to be engaged in order to stay upright and not fall down. Every exercise that can be done on the floor can be done on the BOSU for added intensity and challenge.

This piece of equipment stands for Both Sides Up which simply means that exercises can be performed with the flat surface up or the domed surface up. The flat surface up is much more difficult to remain balanced during your resistance exercises.

The beauty of this balance trainer is the variety of exercises that can be performed on it. The height and instability of the standing surface add intensity to every exercise. Take a push-up for example. A push-up on the floor is a challenging exercise in and of itself. A push-up with your hands on the dome of this piece of equipment adds an extra level of difficulty because you are now in an incline position. You can also put your feet on the dome with your hands on the floor so that now you are doing a decline push-up. The ultimate push-up challenge is when you flip the BOSU over and do incline and decline push-ups with a wobbly surface. Your core will be actively engaged during the entire exercise because it is trying to keep your body stable.

Body bars and dumbbells can also be used for any exercise in conjunction with this apparatus for added intensity and resistance. Body bars are especially effective because the long lever of the bar makes it awkward to maneuver adding a whole other level of instability to the mix. The vast number of positions that you can perform resistance exercises enhances muscle confusion and adds unpredictability to your workouts. For example, traditional abdominal exercises can be done on your back or your side with the dome side up. You can hold a variety of planks in different positions and with both surfaces. You can stand on this piece of equipment and perform exercises like squats and lunges or you can add a cardio component by jumping and stepping in the same manner you would if you were on an exercise step.

It is important to note that BOSUs can be challenging for the beginner exerciser. Be sure to listen to your body and pay attention to your movements so you can avoid injury. Start slow with static resistance moves and progress to moves that require more stabilization over time. This is an invaluable exercise tool that all gyms and home exercisers should own. It assists in training your total body in a completely different way with special emphasis on the core.