The Bosu ball or "half-ball" balance trainer features a rigid platform on one side and an unstable dome on the other side. The device can be used for a variety of aerobic exercise and fitness drills. The wobble allows for a variety of interesting Pilates Bosu exercises.Criss-Cross
You can burn away belly fat with the Pilates criss-cross exercise on the Bosu balance trainer. Lie face up with your middle and lower back resting in the middle of the Bosu. Bend your knees and hold your legs in the air, creating a tabletop position with your shins. Bend your elbows and place your hands behind your ears. Twist your torso to the left, bringing your right elbow and your left knee toward each other as you extend your right leg. Hold for two seconds before retuning to the starting position. Repeat on the other side, bringing the left elbow to the right knee and extending the left leg.
Can-Can
The Pilates Can-Can targets the obliques, hips, buttocks and thighs. Begin by sitting directly in the middle of the Bosu trainer with your knees bent. Throughout this exercise, try to keep your core muscles held tight to maintain your balance on the Bosu. However, you can place your hands on the Bosu if necessary. Pull your knees into your chest and let your pointed toes rest lightly on the ground in front of the Bosu. Keeping your back straight, twist your hips slightly to the left, then swiftly to the right. Twist back to the left and kick your legs into the air. Hold for a second before returning your toes to the ground. Repeat the sequence on the other side.
Swimming
The simple addition of the Bosu trainer to the traditional Pilates swimming exercise challenges the core muscles to maintain balance throughout the move. Along with strengthening core muscles, the swimming exercise also strengthens and tones the muscles in the arms, back, buttocks and legs. Lie face down with your lower stomach and pelvis resting against the Bosu. Once you find your balance, lift your arms and legs off the ground and extend through your fingers and toes. Begin pumping your arms and legs up and down in the air, similar to a swimming motion. Throughout the move, keep your fingers and toes pointed, extending the stretch as much as possible. Maintain your balance by keeping your core muscles contracted and held tight. If you feel discomfort in your lower back, try adjusting your position on the Bosu.
