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Expert Q&A

	By Sharon Knecht Personal Trainer

Can you tell me some effective exercises for the Bosu Ball?

BALANCE BALL PASS

While balancing on the Bosu ball, turn and pass a light (2 to 5 pounds) weighted ball to your partner. Maintain balance while rotating at the waist.

The goal of this exercise is to practice dynamic balance while performing rotational movement patterns to challenge core stabilization and hip, leg and ankle stabilization.

"DEAD BUG" OR SUPINE BALANCE

Lie with the back centered on the dome and lift the legs until the knees are bent 90 degrees and aligned over the hips. Bend the elbows and hold the hands up. To increase the challenge, slowly extend one leg until it is parallel to the floor and extend the opposite arm, reaching overhead while lowering the other arm so that it is in line with the extended leg. Hold the position for 10 seconds and then slowly reverse the movements and hold the other side for 10 seconds.

The goal of this exercise is to balance your body on the dome, working core stabilization as well as hip and shoulder stabilization.

"SUPERMAN AND SKY DIVER" OR PRONE HIP EXTENSION

Begin by lying with hips and abdomen centered on the dome with arms and toes resting on the floor. For "superman," extend both arms overhead while lifting the legs. Hold for a few seconds and repeat. "Sky diver" begins the same with arms and toes resting on floor. With knees and elbows bent at 90 degrees, slowly lift up like a ski diver and balance for a few seconds and repeat.

These exercises challenge muscular endurance and strength in the hip extensor group (buttocks and hamstrings), as well as dynamic balance, core and shoulder girdle stabilization.

"SKI JUMPS" or JUMPING DRILLS

Begin by standing on the center of the dome. You can let arms hang naturally to the sides of the body, or you can have a family member hold your hands for support. Bend both knees in preparation to jump. Jump up slightly to get a feel for the dome and land with both feet on the dome. Increase range of motion as balance and control improve. When skill improves, jump-turns can be incorporated as well as jumps with swivel, as if skiing down a hill.

Jumps on the ball challenge the cardio respiratory (aerobic) system, as well as dynamic balance, agility, core, and foot and ankle stabilization.

PUSH-UP AND SIDE-TO-SIDE TILT

Turn the Bosu to the platform side up position and grasp the handles on the sides of the platform. The chest and shoulders should be aligned over the center of the platform and the body should form a straight line from shoulders to knees to ankles (for a modified position, kneel on a padded surface). Perform a push-up lowering the chest toward the center of the platform, pause at the bottom of the movement and then press up to starting position. Maintain good back alignment by holding the abs tight – try not to lift head or allow the lower back to collapse.

The side-to-side tilt also can be done kneeling for the beginner or for the advanced, with toes on the floor. Just as with the push-up, make sure to maintain proper body alignment. Begin movement by slowly tilting the platform to one side, while keeping the elbows straight. Let the hips and shoulders tilt slightly with the platform. Return to the center and then tilt to the other side.

The goal of this exercise is to challenge muscular endurance and strength in the chest, shoulders and triceps as well as work on dynamic balance, core, hip and shoulder stabilization.

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