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VIDEO: Get to know your body using versatile BOSU ball at home

You'll likely start out shaking and wobbling using this at-home equipment, but you'll end up with a full body workout, Newmarket athletic therapist Jen Mark says

When I recommend fitness equipment especially for at-home use, I want the piece to be multi-functional. If the equipment only serves one movement and one body part, I don’t find it valuable. Who wants to have hundreds of little pieces of equipment taking up space at home?! 

The BOSU trainer is very versatile. BOSU stands for BOth Sides Up. It is unstable and works the entire body. You have to work to hold your body still. When using a BOSU, make sure you either have a support system near you like a wall or pole of some sort, or absolutely nothing around you. It is possible to fall off the BOSU, so be cautious and listen to your body. 

I will say, when you first get on the flat side of the BOSU, you might shake uncontrollably. Your body is trying to make the corrections, so you don’t fall. Your corrections will get smaller and more manageable the more comfortable you get up there. 

In the video, I show you how to use this trainer to challenge your legs. You can use your body weight or carry dumbbells, plates, or anything that adds resistance. 

You’ll notice that standing on the soft side, your ankles and feet will do a lot of work. If you are leaning to one side, you will be able to see that side indent more. Try to keep your feet even. Just standing on this side will help your balance and give you a great sense of awareness of your body. 

Standing on the hard, flat side of the BOSU makes your legs and hips work a little more. Your ankles do some work at the beginning but once they get stronger, your hips will be the ones to feel the burn. On this side as well, if you lean to one side, you will notice the trainer tipping. Great for really knowing your body.

As always, your form matters. Keep your alignment no matter what the exercise. Do not sacrifice technique for the instability. That’s the beauty of the challenge. Keep your alignment while your body has to resist wobbling around.

Don’t hold any weights until you can do the exercise properly. It’s common to want to lean forward to help with balance. That’s what your support is for. I would rather you hold onto the wall a little instead of getting out of your alignment just to do the exercise. Stay supported until you are able to keep great posture. 

Make small corrections, focus on form, and enjoy the challenge! These trainers are awesome for athletes and exercisers looking to up their fitness. You’ll see so many pro athletes and pro strength coaches using these BOSU trainers in their workouts. 

The possibilities are endless, in the video I have offered the basics. You can definitely get creative from here.

If you are looking for more ideas, want to make sure you are working out correctly, or need motivation, let’s connect – even virtually. 

Jen Mark jenkelleymark@hotmail.com, is a Registered Kinesiologist, Certified Athletic Therapist, and Registered Yoga Teacher at Matrix of Motion Fitness Studios and Sports Medicine Centre of Excellence in Newmarket. Jen is currently the athletic therapist with the Markham Majors Bantams. Jen is also the head therapist and holistic director for the Junior Development Squad with the Men’s program under Field Hockey Canada. Jen uses her athletic therapy for exercise and manual treatments including soft tissue massage, joint mobilizations, and muscle energy. 




 



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