The Bosu balance trainer is a functional training tool that resembles a stability ball that has been cut in half. It has an inflated dome dome side and a flat side, and either side can be used for exercise. Often referred to as a ball, the Bosu can be utilized to train the core with various exercises. When just starting out with the Bosu, aim for 10 to 12 reps of each exercise and work your way up to 20-plus.
Crunches
Crunches are one of the most common exercises performed on the Bosu. Place the dome side up and lie face-up on the Bosu in the middle of your back with your shoulders and head slightly elevated. Place your hands on the sides of your head and place your feet flat on the floor with your knees bent. Curl your body up and squeeze your abs forcefully. Slowly lower yourself back down and repeat.
Planks
Planks are exercises that do not require movement, but they are still effective. Place your forearms on the Bosu and your toes on the floor. Lift your hips up in the air until your back is straight and contract your abs. Hold for 20 to 30 seconds and release. You can also do these with your forearms on the ground and toes on the Bosu. To make this exercise more challenging, you can place your hands on the Bosu rather than your forearms.
Side Crunches
Side crunches target the obliques and this exercise can be performed near a wall. Lie on the Bosu on your left side with your feet pressed against a wall in a staggered position. Place your hands on the sides of your head and bend laterally over the dome to your left side. Bend back up by engaging your obliques and squeeze for one second. Lower yourself back down and repeat. Make sure you keep your hips in line with your shoulders throughout the whole exercise.
Mountain Climbers
Mountain climbers are core exercises that offer an aerobic element as well. Flip the Bosu over so the dome side is down. Grab the edges with your hands and place your toes on the ground behind you. You should be in a push-up position at this point. Step your right foot forward and bring your knee up toward your chest. Quickly shift your right foot back and your left foot forward into the same position. Keep going back and forth in a smooth motion. When you do this exercise, keep your hips as low as possible. You do not want to bounce up in the air.
Knee Tucks
Knee tucks are done with the dome side up. Lie on the Bosu with your lower back in contact with it, your feet flat on the floor and your knees bent. Your shoulders and head should be elevated and at an angle. Place your hands on the sides of your head. Crunch forward as you lift your right foot off the floor and bring your knee toward your chest. Lower it back down as you simultaneously lower your upper body back to the starting point. Crunch again and bring your left knee into your chest. Lower it back down and repeat going back and forth with each leg every time you crunch.
Dead Bug
Dead bug exercises are performed on the dome side. They, like planks, do not require motion. Lie on the Bosu with your lower back in contact with the dome. Lift your feet and hands off the floor simultaneously. Bend your knees 90 degrees, get your shins parallel to the floor and extend your arms straight up in the air with your palms facing forward. Hold for 20 to 30 seconds.
