The BOSU Balance Trainer is a dome with a stable surface (the black base) and an unstable surface (the blue dome). “BOSU” actually stands for both sides up/both sides utilized, meaning you can use in on either side.
Jump Squats onto the BOSU: Jump squats onto the BOSU make this jumping movement much easier on your knees and making the landing more comfortable for your body. Stand behind the BOSU feet shoulder width apart. Sink into squat position and jump up onto the blue dome. Hold it there for a second, and step back to the floor. Try and keep your abdominals engaged the entire time. Repeat 8- 12 times.
Hamstring Tilts: Flip the BOSU so the unstable blue dome is facing the floor. Place your feet on the center of the platform and slowly roll your back to the floor. Lift your hips up off the floor towards the sky and hold them there as you push the dome with your feet forward and then back. This move targets the core and hamstrings. Repeat 8-12 times.
Arm/Leg Flutter: Lie on your stomach with your hips comfortably centered on the blue dome. Lift your legs parallel to the floor and extend your arms out in front of you. Begin to “flutter” your arms and legs while keeping steady balance on the dome. Keep your movements small and controlled. This challenges your upper body, lower body, core stabilization, and balance. Hold for 15 second intervals.
The BOSU can make traditional exercises that you are already familiar with a little more challenging by forcing you to stabilize and engage more muscle groups. Performing sit ups, push ups, planks, etc. on the BOSU will take you out of your comfort zone and really kick your workout up a notch.