The BOSU ball is a very effective tool that can be utilized by a wide range of athletes. The BOSU acronym stands for "Both sides utilized," although also sometime referred to as "Both sides up." It consists of one side that is completely flat, and can lie flat on the ground. The opposite side is the ball side, which is essentially an exercise ball cut in half.

The advanced BOSU Balance Trainer (a.k.a. BT) workout can target the glutes, hips, and thighs, as well as the upper body and core. You can even use the Balance Trainer to incorporate some cardio to get your heart rate up. I strongly recommend that users make themselves familiar with the BOSU Ball before they try any workouts.

There's a few different types of workouts someone can complete with the BOSU Ball.

• Complete all the exercises, one after the other (one set) for a short, total body workout.
• Do 2 or more sets of each exercise in circuit format or in straight sets for a longer workout.
• Split the routine into upper body and lower body for shorter workouts.

REVIEW THE PHOTOS BELOW TO UNDERSTAND HOW TO COMPLETE EACH EXERCISE DISCUSSED

Basic warm up exercises

Shift, March, and Run

Warm up by standing on the Bosu Ball and shifting your weight from foot to foot. Use your arms for balance. Repeat for 10-12 reps on each side, and then march for 10-12 reps on each side. If you feel comfortable, take it up into a light jog for 10-12 reps on each side. Repeat the series 3 times. Although this sounds easy, if you've never worked on a BT before, you may notice that it takes concentration to maintain balance.

Alternating Lunges

Stand-up on the ball and put your left foot diagonally behind you, while punching your left arm across your body. Bring the foot up and then switch legs. For best results, begin with your foot on top and your other foot lunging back. Jump up and switch so that the one foot lands in the middle of the BOSU Ball while the other foot lunges. Repeat for up to 45 seconds.

Upper Body Exercises

Back Extension

To strengthen your lower back, lie down with your belly button over the bull's eye and hands under your chin. Keep your abs contracted and then lift your head and feet off the ground in a back extension. Lower and then repeat, keeping your abs tight throughout the exercise. Repeat for 2 to 3 sets of 10-12 reps.

Rest your arms alongside your body with your palms turned up. Straighten your legs behind you with your feet shoulder width apart. On an exhalation, slowly bend both of your knees and reach your arms back attempting to touch your fingertips to your heels. Look forward as you hold this position and balance yourself on the ball or floor for 10 seconds. Return down to the starting position and relax for 15 seconds. Repeat this exercise 3 more times.

Shoulder Strengthening

If your shoulders feel weak when you play racquet sports this exercise will help to stabilize your arm in its socket.

Stand on the Bosu with a slight bend in your knees and your feet pointing forward. With dumbells in hand, resting on your thighs, slowly raise them to the front of the body up to shoulder level. Lower the dumbbells back down to your thighs then move them over to your sides on you hips and raise them outwards to shoulder level. Lower the dumbells back down to your sides, slide them to the front of your body again and repeat the action.

Push-ups

The classic push-up with a BOSU Ball is a simple, yet effective way to increase the strength in your upper body. When you use a Bosu ball, you will find that push ups are much more challenging. Maintaining balance is difficult, but concentrating on using your core muscles (abs and back) will help ensure you get the maximum benefits from this exercise. If you're just starting with a BOSU Ball, do knee push-ups.

Start by placing your hands on the outside edges of the platform, with your hands directly below your shoulders and the BOSU ball facing down (so your looking at the flat part of the BOSU).

Keep straight legs and back (you'll have to tighten your abdominal muscles to most effectively keep your body straight. Ensure you inhale as you lower your body close to the platform. Staying in control, pause for a moment at the bottom of the push-up. Exhale and keep your body straight while slowly raising to the starting position. Perform as many push-ups as you can with proper form, rest for 45 seconds and do another set.

Core Exercises

Bridge:

With your face towards the ball, place your elbows on the bubble side of the ball, with a flat back and tightened abs. Hold this position for a full minute, and then relax. After a rest period of no more than 30 seconds, do the same exercise again. If you've never used a BOSU Ball and one minute is too big of a challenge, then start with 30 seconds in the bridge position.

Bicycle:

One of the more challenging, but most effective activities on a BOSU is the bicycle. I recommend that after your abs are warmed up, start out by adding one set to the end of your abdominal routine. Lying on a Bosu ball facing upward, center your lower and middle back on the ball. Slowly bring both of your knees to your chest. Ensure you position both hands behind your head, with your elbows pointed out to the sides. The challenge is to maintain your balance as you slowly bring your left shoulder toward your right knee and straighten out your left leg in front of you. Pause for a moment in a crunch, then slowly begin to switch sides. Next, bring your right shoulder toward your left knee and straighten your right leg in front of you (the opposite of what you did with your left shoulder and right knee). Do as many repetitions as you can without losing your balance. Try to move slowly while maintaining control during the exercise. If you're off balance, stop. A good way to regain your balance is to bend both knees toward your chest.

Lower Body Exercises:

To develop strength and stamina in your legs without building bulk, start with your feet nearly shoulder width apart, with a slight bend in your knee, maintaining neutral spine. Lower your body down until your knees reach a 90 degree angle making sure to distribute your body weight evenly along the bottom of your feet and maintaining the same distance between your knees. Stand back up into the starting position, maintaining the distance between and slight bend in your knees, and repeat action.