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7 Core Exercises on the BOSU Ball
Many people ask me what the heck to do with that ‘blue, half-ball thing’ in the corner of the gym. So today I thought I’d share a core strengthening program that will get you acquainted with that funny blue pieced of exercise equipment called the BOSU Ball.
Please note that the BOSU ball is NOT easy. So use the old saying, “If at first you don’t succeed…try, try again.”
You’ll get it. Just keep practicing.
*These exercises are also great on their own for core conditioning if you are an at home exerciser and don’t have access to a BOSU.
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| Obliques on the BOSU
1. Balance on the rounded side of the BOSU (flat side down) with hands behind your head and your legs bent in the air. 2. Exhale to extend the right left and rotate the upper body left. Inhale to return to start. 3. Exhale to repeat on the other side. Perform 20 total, or 10 on each side.
BOSU Balance Rotation 1. Wrap the middle of a flex band around a stable post or object and hold the ends with both hands. 2. Position a round side down BOSU on the left of the post. Stand on the flat side of a BOSU with feet hip-distance apart. 3. Exhale to rotate the upper body away from the post, or to the left. Slowly inhale to rotate back. Perform 10 times on the left. Then reposition and perform 10 on the right.
Jump Lunge 1. Position two BOSU ball flat side down about one foot part. Stand in a lunge position with one foot on each BOSU. 2. Lower unto a deep lunge position and then jump into the air. Land with the opposite foot forward. Perform a total of 20 jump lunges, or 10 on each side. Modification: Use only one BOSU and place your front foot on the rounded side.
Single Leg Bicycle in Side Plank 1. Begin in a kneeling side plank using your left elbow on the rounded side of the BOSU to support your upper body. Extend your right leg at hip height with the foot flexed and place your right hand on your hip. |
2. Inhale to bend the right knee, flex the hip, and lengthen the right leg forward as far as your torso can remain stable.
3. Exhale to extend the hip, reaching a straight right leg back only as far again as your torso can remain stable.
4. Repeat steps 2 and 3 for 8-10 repetitions on the right and then 8-10 repetitions on the left.
Tip: For the most core activation, focus on torso stability as the leg moves. You can monitor this by making sure the shoulders do not swing forward and back.
Modification: Perform the upper leg bicycle motion while lying on your side instead of in side plank.
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