A little bit of BOSU Balance Training can render big results when it comes to improving core strength and balance. Incorporate the funky looking blue dome into your regular workout routine to hit major muscle groups and stabilizers. Try the six core blasting movements below for starters.

Work on your form to nail each of these exercises. Once you have the hang of the move, try doing 15-20 repetitions of each.

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6 Core-Blasting BOSU Ball Exercises!

bosu ball exercises

1) Boat Hold Inner Thighs

Sit on the bullseye. Lean back to a 45-degree angle. Lift your feet off of the ground with your knees bent so you are in a Boat Pose. Hold the boat as you take your knees apart and then draw them in together. Focus on stabilization through your middle and control through the inner and outer thighs.

2) Superman/Sky-Diver

Lie face down on the dome with your hips on the bullseye. Lift your chest and legs up. Take your arms straight out in front of you. Your head, shoulders, hips and toes should be aligned so you look like Superman flying. Then, pretend you are Sky-Diving. Bend your knees and tighten your glutes to peel your quads off the BOSU. If you want you can bend your elbows and lift your chest to include some back work. Hold for a few seconds before returning to the Superman position.

3) Forearm Up/Up- Down/Down Plank

Place your forearms on the dome so you are in a plank position. Your heels, hips and shoulders should be aligned. Place your right hand on the dome, then your left hand, so that you are in a plank position with both hands on the dome. Place your right forearm on the dome and then your left. Repeat the movement leading left.

4) Kneeling Get-Ups

Take the same concept you did with your forearms and translate it to your legs for Kneeling Get-Ups. Kneel on the dome. Place your right foot on the dome, then your left. Rise to standing. Then, lower your right knee to the dome, then left. Repeat on the other side.

5) Supine Streamline

Lie on your back on the dome. Your rear end and mid back should be in contact with the BOSU. Your shoulders and legs should be unsupported. Tighten your abdominal wall. Tighten your legs and lift your legs off the ground so your head, shoulders, hips and feet are all aligned. No huge number of reps for this one. Just hold the position for a count of 10 a few times.

6) Eyes Closed Sit and Balance

While this one won’t make you grunt. It should help you tune in to controlling micro-movements throughout your middle.Turn the black side up and sit on it criss-cross applesauce. Close your eyes. Take your arms out to the side and then touch your fingertips to your nose. Let your arms dangle by your sides and tilt your head left, right, forward and back before you open your eyes again.


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