Balancing atop a Bosu ball makes workout challenging

Balancing on a Bosu ball is a workout in itself. Standing on the ball while using free weights during a class at the Central YMCA was much more difficult than I had imagined.

A Bosu ball is a squishy rubber dome that sits on a flat, round platform. "Bosu" stands for "both sides up," meaning the ball can be placed on the ground with either the flat or dome side up.

The Y’s Bosu Burn II class includes an aerobic and strength routine with complex movements using weights, flexibility exercises and balance training. (The Bosu Burn I class uses simpler movements with resistance bands and hand-held weights.)

Weightlifting alone targets specific muscle groups, but doing it while standing on a Bosu ball engages other parts of the body, especially the core.

"Because the Bosu is not the most stable platform, it forces you to engage your core but also can work legs and glutes to balance," explained instructor Al Alva­rez. "Standing on top increases strength to the knees, ankles and core area."

Prior to the start of class, participants set up their stations with a Bosu ball, provided by the Y, dumbbells of various weights and a barbell with the desired weight.

The workout began with a typical warmup to get the blood pumping. Afterward we did chest presses using barbells or hand-held weights, biceps curls, triceps exercises and crunches, with most of the drills done standing or leaning on the Bosu ball.

Pushups and planks were more challenging when done on the Bosu ball with its flat side up.

Bosu Burn II works for all fitness levels since you can customize the weights. And if it’s too difficult to balance on the ball, standing or lying on a mat during repetitions is an option.

The class is not that much different from regular aerobic or weightlifting classes, but could help mix things up for anyone looking for a change of pace in their workout routine. It’s also a good way to learn how to properly use the Bosu ball if you’re planning to get your own and work out at home.

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“Tryouts” features exercise and wellness classes and other fitness activities. Reach Nancy Arcayna at narcayna@staradvertiser.com or call 529-4808.