This is the first in my new series of exercises using “widgets and gadgets” (i.e. pieces of exercise equipment) to enhance the effectiveness of your workout – either at the gym or at home.

The BOSU Board

Bosu stands for “Both Sides Up”. You can stand on it either way depending on how difficult you want the exercise to be.

The BOSU board is flat on one side and domed on the other, making it an unstable environment on which to do a whole range of exercises to establish and reinforce balance, stability and core strength. Because of its shape, you have to work hard to maintain your centre of gravity in all planes of movement.

Improving our balance enhances our performance in every single physical activity. Otos perfect for all fitness levels and great value for money – you sort of get three pieces of equipment in one – a stability ball, a balance disc, a wobble board.

BOSU boards are readily available on the internet and start at about £80.

So here is the first in my series showing different exercises for the BOSU board.

BOSU BALANCE AND SQUAT

Here we take the basic squat (See Lee´s Lean Legs – Squat) and make it a bit more challenging!

• Place the BOSU board flat side down.
• Stand on top of the dome, with feet approximately hip distance apart
• Extend your arms in front and clasp the hands together

• Maintain a straight back and look slightly forward and up
• Bend your knees and push backward
• Ensure that your knees remain in line with, or slightly behind, your toes

• Lower your bottom down until your knees are at a 90° angle
• Push back up from the squat

Timing

Get some motivating music going and start with the timing of two down, two up. Then start to vary the timing – one down, three up; three down, one up; four down, four up.

To Make It Even Harder

Hold a small ball in your hands. As you squat down, push the hands away from the body, and as you come back up, pull them back in.

Of course to make it extremely challenging, turn the BOSU the other way around – but this is perhaps for later on when you have mastered the basics and build up your core strength!

Next

We are going to do some more exercises using the BOSU…