Body Dome (Bosu): 10 Balance and Rehabilitation Exercises
Le Body Dome Bodytone se travaille dôme vers le haut pour l'équilibre et la rééducation, plateforme vers le haut pour le gainage et le renforcement. Les dix exercices vont de l'appui bipodal statique aux pompes sur plateforme instable. La progression se fait par le temps de maintien, puis par la suppression des repères visuels, avant toute charge.
The Bodytone Body Dome is a balance trainer measuring 61 x 61 x 30 cm and weighing 9 kg, usable on both faces. With the dome on the floor it creates moderate instability under the feet or the hands; with the platform on the floor the instability becomes far more demanding for the feet and for core control. The ten exercises below cover return to activity after injury, group classes and physical conditioning.
Two faces, two levels of instability
| Face on the floor | Working surface | Instability | Use |
|---|---|---|---|
| Platform | Dome | Moderate, multidirectional | Standing balance, squats, lunges, rehabilitation |
| Dome | Platform | High, the platform tilts | Push-ups, planks, hand support, conditioning |
Five balance and rehabilitation exercises
Dome facing up. Progress first through holding time, then by removing visual reference, and only then by adding load.
- Static two-foot stance: standing at the centre of the dome, feet hip-width apart, 30 to 60 seconds. The starting point of any protocol.
- Single-leg stance: one foot at the centre, knee slightly flexed, 20 to 45 seconds each side. The reference drill for the ankle.
- Squat on the dome: slow descent to thigh horizontal, controlled return, 8 to 12 repetitions.
- Reverse lunge, front foot on the dome: the rear foot on the floor stabilises while the front foot works, 8 to 10 repetitions per leg.
- Lateral step-overs: side steps from one side of the dome to the other, passing in support over the top, 10 crossings.
Five core and strengthening exercises
Platform facing up. These exercises are for users with no medical restriction.
- Forearm plank: elbows on the platform, body aligned, 30 to 60 seconds.
- Push-ups, hands on the platform: hands at the edges, controlled descent, 8 to 15 repetitions.
- Mountain climbers: hands on the platform, knees driving alternately towards the chest, 30 to 45 seconds.
- Glute bridge, feet on the dome (dome facing up): back on the floor, heels on the dome, lift the hips, 12 to 15 repetitions.
- Trunk raises on the dome (dome facing up): lower back on the top of the dome, full range, 12 to 20 repetitions.
Progression by audience
| Audience | Face | Exercises | Progression |
|---|---|---|---|
| Return to activity after injury, supervised | Dome | 1, 2, then 3 and 4 | Holding time, then eyes closed |
| Older adults, care homes, health-oriented activity | Dome | 1, 5, 3 with hand support | Progressive removal of the support |
| Group classes | Both | 3, 4, 6, 8, 9 | Set duration, circuit sequencing |
| Physical conditioning | Platform | 6, 7, 8 with added load | Additional load, added instability |
Fitting the dome into a training area
The Body Dome complements a rehabilitation or physiotherapy area, an adapted physical activity space in a care home, or the functional zone of a gym floor. It sits on a flat, non-slip floor and stores on its edge, taking up almost no floor space. If a unit is out of service, exercises 1 to 5 transfer to a balance cushion and exercises 6 to 8 to a step or a plyo box.
The Bodytone Body Dome is listed at 159.00 EUR excluding VAT, within the Bodytone functional training accessories range. To equip several stations or a complete practice, request a quote.
Frequently asked questions
What is the difference between a Body Dome and a Bosu?
Bosu is a brand name that has become a generic term. The Bodytone Body Dome is a balance trainer of the same type, 61 cm across and 30 cm high, usable dome side or platform side.
Is the Body Dome suitable for rehabilitation?
Yes, under the supervision of a healthcare professional. Controlled instability is used for proprioceptive work on the ankle, the knee and the trunk within return-to-activity protocols. The practitioner sets the progression and the support points.
Does it need a particular floor underneath?
A flat, non-slip floor is enough. On ceramic tiling or smooth concrete, a rubber tile stops the base sliding and cushions the landings during dynamic exercises.
How many domes for a group class?
One dome per participant for balance and core classes. In a circuit format, one dome per station is enough. Each unit weighs 9 kg and stores on its edge or stacked.
How is a Body Dome maintained?
Clean with soapy water after every class, check the inflation and the valve weekly, and check the platform feet. No solvents.
Sources et références
- Code du sport, articles R322-4 à R322-43 – garanties d’hygiène et de sécurité applicables aux établissements d’activités physiques et sportives (Légifrance)
