RRCA Certified Running Coach. I run. I spin. I eat. I travel. German Shepherd Dog mom. I work in the fitness industry and I blog. Follow me through my training plus fitness tips, spin playlists, race reports, motivation & more.
Below is a
blog post I wrote for the Mashpee Fitness Center.To see the original, visit the Mashpee Fitness blog.
Have you ever tried
exercises on a BOSU Balance Trainer? This half-dome stability ball
is great for building a strong core, ankle stability and work on overall
strength, balance and coordination. Challenge yourself by adding a BOSU
Balance Trainer to your current strength routine. Below are 7 BOSU
exercises with runners in mind focusing on the lower body, glutes and core—all
super important for strong, fast, injury-free running!
Warm up before trying
any of these moves. Begin with 10 repetitions each. Do
not perform any exercise that causes or increases pain.
Stand on the BOSU
Balance Trainer, dome side up. Perform a squat, keeping good form and your
weight in your heels. Stand up and repeat 10x.
Stand on the ground
facing the BOSU. Take a big step forward onto the BOSU into a lunge
position with knee at 90 degrees. Push off the BOSU back to the upright
starting position. Repeat with the other leg, alternating for 10
BOSU Side Lunges
Stand on the ground
next to the BOSU. Take a lateral step onto the BOSU bending that knee while
keeping the other leg straight. Your weight should be in your heels with your
knee behind your toes and not past your ankles laterally. Return to start
position. Perform 10 repetitions then repeat on the other side.
BOSU Side to Side Push Ups
Begin in a plank
position with your hands on the BOSU, dome side up. Walk one hand laterally off
the BOSU and perform a push up. Walk you hands back onto the BOSU and
repeat on the other side, alternating for 10 repetitions.
BOSU Plank with Leg Lifts
a plank position with your hands on the BOSU, this time with the
dome facing down. Engage your glute muscles and lift one leg off the
floor, foot flexed. Hold for 1-3 seconds and return to start position.
Repeat with the other leg, alternating for 10 repetitions.
BOSU Plank with Mountain Climbers
in a plank position with your hands on the BOSU, dome facing down.
Alternate knees to chest starting slow and building to a faster
pace. Repeat 10x.
BOSU Single Leg Bridges
exercise can be done on a BOSU with dome facing up or down. Lay on your
back with knees bent and one leg on the BOSU. Lift and hold opposite leg in the
air parallel with your bent knee. Engage your glutes and raise your hips
off the ground. Perform 10 repetitions and repeat on the other side.