Bosu Exercises: Running on Bosu

Exercising on a Bosu takes your fitness routine to a new level. Since you’re working out on an unstable surface, your body has to work harder to balance. The result is a workout that challenges your body through the use of muscles that aren’t always key players in standard exercise on a stable surface. Running on a Bosu is an especially efficient way to get your heart rate up, while also toning some major muscle groups. Here are the basic things to know as you start running on a Bosu.

First Become Comfortable, Then Toned

When you begin working out on a Bosu, running or not, the important first step is to get accustomed to the feel of it. Start by standing on the Bosu and walking in place on top of it. You’ll notice that you have to make an effort to balance. While the feeling is awkward at first, that’s precisely why you’ll get a better workout. The instability of the surface will automatically engage your core muscles as you try to balance, which will lead to a stronger lower back and abs.

After you become comfortable with the feel of the Bosu, try jogging on top of it. Running or jogging on a Bosu will quickly elevate your heart rate. It’ll also engage your gluteal muscles, hamstrings and quadriceps. The great thing about working out on a Bosu is that you can feel the body areas you’re targeting. Unlike the feeling you get when you run on the even surface of a floor, running on a Bosu will leave you feeling the burn in your major leg muscles and gluteal muscles.

Run Off and On the Bosu

Once you’re running on top of the Bosu, there’s no rule saying you have to stay there. One popular method of working out on the Bosu is to run “off” and “on” it. Begin by running in place with the Bosu directly in front of you. From there, run onto it and continue running in place on top of it for as long as you like before stepping back down and repeating. The Bosu essentially works like an aerobic step. You can choreograph all kinds of steps and routines to do around it. Be sure to incorporate your arms in your workout; don’t leave them hanging by your sides. Lift them high and increase your calorie burn.

If you get bored with running along, challenge yourself by adding jumps and lunges interspersed with your running exercises.

Prevent Injuries

The instability of the Bosu can set you up for injury if you’re not careful. As a general rule, if you’ve had an ankle injury or are prone to rolling your ankle, the Bosu probably isn’t the safest exercise tool to use. When using the Bosu, always be certain to step or run exactly on the middle of it. Failing to do so could lead to falling off or rolling an ankle. Stay focused and literally be mindful of where you step.

Running on the Bosu is a challenging method of exercise. Consider taking a step class that uses a Bosu or running on one at your local gym.


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