Getting fit is all in the balance

The big buzz phrase in the world of working out is balance training. For anyone from elite athletes down to those of us who spend our lives stooped over computers, it is being touted as the key to success and well-being.

Already huge in America, balance-training is now poised to transform fitness centres in the UK. "It's all about developing the core muscles around the abdomen and lower back to strengthen the stability of your whole body," says Simon Shankland, balance training expert with David Lloyd fitness centres.

"The reason 85 per cent of the human race gets lower back pain is they don't switch these muscles on." Children do it automatically, says Shankland, but for us to relearn the skill requires specialist advice and a variety of occasionally bizarre-looking new equipment.

The latest of these is the Bosu ball, an incredibly versatile inflated dome that is ideal to achieve that stretching, testing, quickly tiring work-out that is the hallmark of balance training. For the past few months, Shankland has been teaching clients how to work out on one. Now, for the first time, they are being imported for sale in the UK. So should you Bosu? And what about that other kit? We look at six of the best.

The Bosu

This is a half ball with a heavy base. "It is great for everything from first steps in stability to advanced exercises. Start by sitting with both legs out in front, draw your belly button in slowly to engage the internal muscles.

Think tall - like a model (even put a book on your head). Then slowly draw one foot off the ground (enough to slip a piece of paper underneath). Don't make adjustments with hips, arms out etc; you should engage your abs.

"Stand on it, lie on it, do back arches, sit-ups - whatever you like. Any home work-out can be integrated into it. Remember, 30 minutes' high-intensity training five times a week is better than one huge work-out.

"Get into a sit-up position against the Bosu, with arms across your chest. If you don't switch on your core muscles, you fall off the ball."

10/10 - this is the best all-rounder for all levels of fitness

The Air Disc

This is an inflated rubber circle. "It is a good adaptable tool, because you can incorporate principles of stability into movement exercises. (And you can sit on it for posture.) Place your front foot on the pad and practise forward lunges. Next time, start with your feet together, then lunge the foot out onto the pad. Try a two-legged squat with one leg on, one leg off, then alternate. Get the stability in the knees before you make it more testing. You can also do pressups, first both hands, then switch to one hand."

6/10 - it can be frustrating and hard to maintain balance

The Wobbler

This is a kind of tilted board game, which you play by guiding balls through a maze by adjusting your weight on footrests. "It's great because it's reactive - you have to move according to what the balls do, and it's training movements you would use in sport. It's different every time, you can't prepare for it. But you can also do other exercises while playing - only do what you feel safe with, as with all of these.

"When you've got the hang of it, try bicep curls - lifting a weight up in front of you, with straight arms and elbows straight at your sides. Get the right 35-degree angle in the knees to emulate the running or walking motion you use in sport.'

Score 8/10 - it's reactive which makes it special, and it's fun to do.

The rocker board

A flat platform that moves backwards and forwards or from side to side. "Eighty per cent of gym work is forward and backwards, but most injuries happen from twisting, so you need to train in all directions, which this helps you achieve. It's an easy introduction to core training.

"You can do a lot of exercises on it. Try shoulder raises - lift weights slowly with straight arms to shoulder level. Or hang hands by sides, then move them up to 45 degrees with thumbs pointing up for good upper-body form. Do as many reps as you can. If you can do more than 12, bend knees more and use more resistance."

9/10 - a first step for stability, and makes a variety of exercises more challenging

Bosu (with 30-minute work-out video), £149.95 plus £5 p&p; Wobbler, £39.95 plus £5 p&p; air disc, £19.95 plus £5 p&p; available from Physical Company (01494 769 222; www.physicalcompany.co.uk; www.bosu.co.uk). Rocker board, £33 including delivery (from 01775 768 585; www.physiosupplies.com).