A Bosu, also known as a “blue moon” during Occupational Therapy and Physical Therapy, is a great piece of exercise equipment for adults and children alike. A Bosu helps to work on balance, trunk control, strength, endurance, motor planning and body awareness. A Bosu is flat on the bottom and round on the top; and it can be used either with the flat side down on the floor or with the round side on the floor. Even a more simple body position, such as lying in prone (on stomach) over the Bosu, with your hands flat on the floor, and arms and shoulders supporting your body in an extended position, really helps to work on your upper back and neck strength, endurance, and weight bearing through your upper body. Listed below are several activities to try out at home or at the gym; let the workout begin!

 

Standing Exercises with a Bosu:

The activities below can be used in a standing position on top of the Bosu, either with both feet on the Bosu, or balancing on one leg to really challenge your balance

 

- Balloon volleyball: see how long you can keep the balloon in the air before it hits the ground and before you lose your balance

- Catch: use a variety of size/weighted balls to throw and catch with a partner; by mixing it up, you will more greatly challenge your center of gravity

- Crossing midline: have game pieces to the right side and left side of the Bosu, have child use opposite arm/hand to pick-up game pieces reaching across their body

- Inverted bowling: stand with head between legs, using one hand lightly to support self if needed, and using the other hand to toss/roll the ball towards the pins (you could also create your own bowling pins using plastic cups, toilet paper tubes, empty plastic bottles, etc.)