The BOSU (Both Sides Up) can enhance any workout as it requires you to use more muscles to stabilize your body. The BOSU can also be helpful in rehabilitation as demonstrated in a 2013 research study showing that unstable surfaces induces higher muscle activity with lower loads when performing a squat exercise.
1. BOSU® Oblique Crunch
Begin with your back on BOSU® and feet flat on floor. With neck in neutral position, place hands behind head. Lift shoulders upward and rotate torso so one elbow is toward ceiling. Pause then lowly lower back to starting position. Perform 3 sets of 10 reps.
2. BOSU® Straight Arm Plank
Begin kneeling in front of BOSU® with dome side down. Grasp handles on sides keeping arms fully extended. Lift knees off floor to attain a straight plank position with chest and shoulders aligned over center of platform. Keep elbows straight and maintain an aligned position. Hold for 20 – 30 sec. Slowly lower knees back to starting position. Repeat 2 times and on opposite side.
3. BOSU® Kneeling Hip Hinge Balance
Kneel with your shins centered on top of dome. Lift toes off floor and elevate lower legs until they are about parallel to the floor. Slowly hinge forward from the hips about 45 degrees. Simultaneously reach forward with straight arms until fingertips are close to floor. Pause then slowly lift up to the starting position. Perform 3 sets of 10 reps.
4. BOSU® Stationary Lunge
Stand on floor facing dome, approximately 24 inches from edge of platform. Hold a dumbbell in each hand. Step forward and center one foot on top of dome while flexing both knees approximately 60 degrees or less. Slowly bend knees to 90 degrees of flexion. Perform 3 sets of 10 reps on both sides of the body.
5. BOSU® Supine Hip Lift
Turn the BOSU® dome side down position and lie on your back with heels resting on the platform, knees bent approximately 90 degrees. Slowly lift your hips until your body is in a line from shoulders to knees. Stabilize with the core muscles to keep the platform from tipping in any direction. Pause then slowly lower hips back to starting position. Perform 3 sets of 10 reps on both sides of the body