Balance is so important to your fitness program.
Whether doing standing balance exercises or on the floor, a BOSU is a useful half-circle platform you can work with in the gym or at home. This dynamic training tool offers you feedback by making you have to right yourself when unbalanced, stimulating the core muscles to engage. Every move you do on the BOSU can create better core contractions and balance.
If you're looking for the most basic way to use a BOSU, try standing on it, doing squats or lunges. If you want to try balance in a different plane of motion, try some horizontal moves.
The Kneeling Push-Up
Start kneeling on BOSU with hands on the floor. Make sure your hips to shoulders are in a straight line, no sagging lower back. Performing push-ups in this manner with help strengthen the core as well as upper body. Try for 10-15 push-ups. The slight incline of the BOSU will help put more resistance on the upper body.
Start with hands on the BOSU and legs extended. This push-up may also be performed on the knees. Make sure your hips to shoulders are in a straight line, no sagging lower back. Performing push-ups in this manner will help strengthen the core as well as help balance the strength between both shoulders.
Start with hands on the BOSU and legs extended like in the previous move but instead of lowering the chest towards the BOSU, rock the BOSU side to side. This leaning effect will target those obliques and strengthen the shoulders and chest as well. Perform 20 alternating rocks.
Plank Knee Drivers on BOSU
Start with hands on the BOSU and legs extended, alternate knees driving up towards the chest while holding the BOSU steady and keeping the straight line of the hips and shoulders in place. Alternate 30 knee drivers for a core and upper body workout.
This traditional move is done on the BOSU with mid-back on the apex of the curved side with flat side to the ground. Feel how the chest is open and the center abdominals have to pull together to lift the body. Perform these slower for greater impact and try for 30 crunches. Using the full range of motion on these ab crunches really hits the core!