Question: I was looking at buying some fitness equipment for my home. Which would be a better choice -- a stability ball or one of those half balls?

The half ball is called a BOSU -- an acronym for "both sides up." Both the BOSU trainer and stability ball are great options for home equipment because they're incredibly functional and versatile. You can use both for core work, cardio training, strength and stability.

The first consideration and difference is budget. Stability balls range from $150$30, where a BOSU is approximately $150.

The BOSU has a flat, hard plastic bottom. As the name indicates, you can use the BOSU with either side facing up. When the dome is up, it's more similar to a stability ball. When the dome is down, it's comparable to a balance board or wobble board.

Question: I purchased a BOSU trainer, but aside from crunches what else can I use it for? I tried using it like a step, but it felt too awkward.

Although you can use the BOSU for cardio, it's not a stable surface. You won't be able to go as fast or in a consistent rhythm as you would in a step class. Aside from cardio, there are great options for strength and core training.

You can find countless exercises and videos on the internet featuring BOSU. Make sure they come from a credible source and that the exercises service your goals. Start at the official site for lots of great options from their master trainers:

http://www.bosu.com/scripts/cgiip.exe/WService=BOSU/story.html?article=4600  or http://www.youtube.com/mybosu

When choosing any exercise, ask yourself the following few questions:

• Is it safe?
• Does it make sense?
• Does it feel comfortable but challenging?

Making the most of your BOSU trainer

For cardio:

• Stepping -- you can walk, run or jump up onto the BOSU trainer. Since it's an unstable surface, take care stepping down to minimize impact and maintain control.
• Squats -- since you're using large muscle groups, squat drills can really boost your heart rate. Try squats over the top, moving around the BOSU or up and down like a jump shot.
• Plyometrics -- the BOSU trainer adds variety to explosive, athletic, plyometric drills, including lunge jumps (plunges), toe taps and squats.

For core:

• Crunches -- varying the lever (or where the dome sits along your torso) along with arm and leg positions changes how the muscles are recruited. It adds a lot of variety to a traditional crunch.
• Lateral raises -- lie with the dome along your side and lifting up in a lateral motion. Once again, changing arm and leg positions will vary the challenge.
• Low back -- the BOSU is a really comfortable option for doing extension movements facing down and lifting and lowering the upper or lower body.

For strength

• Standing -- you can stand on the BOSU with the dome or flat surface up. Both are great but have different stability challenges. Once stable, you can then perform any other standing exercise you would do with weights, including squats, side lateral raises, shoulder presses, biceps curls, etc.
• Lying down -- you can lie face down or up with your torso on the dome or on the flat surface. You can also do the reverse and have your feet or legs on the dome or flat surface.
• Creative combos -- use the BOSU with other equipment like medicine balls, dumbbells, bands, stability balls or other BOSU trainers. Master basic stability first and progress gradually with additional challenges.

More tips for stability tools:

• Floor first -- perform exercises on the floor first.
• Have a balanced start -- start with some external balance using a wall, a pole, a person, etc.
• Activate first -- contract your core and abdominal muscles first, bracing your abs versus sucking them in. This is termed proximal strength before distal movement.
• Gradual challenges -- add stability challenges gradually from less to more.
• Base of stability -- wider, narrow, single arm/leg balance.
• Length of movement -- short range of motion to longer range of motion.
• Added resistance -- weightless object (ball, box, etc.), small weight, bands, weights.
• Tempo of movement -- vary tempo to change challenge (slower isn't necessarily easier).
• Quality vs. quantity -- once your posture and/or control is lost your body is telling you that's enough.

We have a variety of BOSU workout outlines to share with you on http:www.libbynorris.com on including "1-minute fit tip" videos featuring cardio and conditioning exercises you can do at the gym or at home.