The BOSU® Balance Trainer, now a staple in nearly every fitness facility, has been around for nearly 15 years. While the product can be easily integrated into all areas of fitness, core remains the number one use for this popular piece of equipment. The unique design and unstable surface enables you to work your core in a variety of positions with comfort and appropriate challenge. Whether you’re looking for exercises to add at the end of a cardio class or you’re in need of a full core workout, the following 5 exercises will help you strengthen from the inside out.
Each exercise has start and finish photos, along with a brief description. For additional set-up and progression or regression suggestions, follow the link provided. Additional core exercises are available on the BOSU YouTube Channel.
Position the small of your back in the center of the dome. Find balance with your feet off the floor, in line with the knees. The knees should be bent to 90 degrees and positioned over the hips. With hands behind the head and neck in neutral, begin by extending the lumbar spine slightly. Then, slowly flex the trunk to bring hips off the dome, slightly, and chest toward legs. Pause at the top, then slowly lower back to the starting position. To regress the exercise, perform the upper crunch with feet off the floor or on the floor. Perform 10-15 repetitions.
Position your waist on the top of the dome and the forearm on the floor (elbow aligned with the shoulder). The other hand can be on the front of the dome for support as you lift both legs until they are parallel to the floor. Once you find your balance, begin to challenge it by removing the bottom arm from the floor and then the top. Hold the balanced position for 10-20 seconds. Lower and return to balance position for 2 additional repetitions.
BOSU® Supine Bicycle
Position the small of your back in the center of the dome. Find balance with your feet off the floor, in line with the knees. The knees should be bent to 90 degrees and positioned over the hips. With hands behind the head and neck in neutral, begin by flexing the spine slightly and holding the ”curl” position. Begin alternating the legs in a small bicycling motion. As you become comfortable with the leg movement, add trunk rotation toward the bent knee. Explore with range of motion to increase the challenge. Perform 10 rotations to each side.
Prone Tuck & Extend
Begin prone with stomach centered on the dome. Relax over the dome (forearms, knees and lower legs resting on the floor). Slowly extend the spine and hips until the body is parallel to the floor. Then, as you find balance, experiment with lifting the body and legs higher than parallel. Hold the balanced position for 10-20 seconds. Lower and return to balance position for 3-5 additional repetitions.
V-Sit with Trunk Rotation
Center hips on top of the dome. With hands on the sides of the dome for balance, bend knees and place toes lightly on the floor in front of you. Lean back slightly while maintaining neutral posture and begin to lift the feet off the floor to come into V-sit balance. Begin the rotation by tilting the legs to one side and the torso to the other. Then, reverse. Perform 10 rotations to each side. You can also perform the rotation with one foot lifted or both feet on the floor.
Of course, these exercises merely scratch the surface of core-focused exercises that can be performed using the BOSU® Balance Trainer. This workout was adapted from the BOSU® Complete System. Learn more about BOSU Complete. BOSU also offers an app to create 15-, 30- and 60-minute workouts. Visit the iTunes App Store or Google Play, or click here for more information. Or join BOSU at a live training to learn more about adding BOSU to your programming.
Source Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year