6 BOSU Exercises for the Core

Provided by American Council on Exercise

The BOSU—which stands for both sides up—is a unique piece of fitness equipment that allows you to perform exercises on top of an unstable surface. Among its many benefits include the ability to make exercises easier or more challenging. Here are six great core exercises that will add variety to your current exercise routine. Perform each exercise for 10-12 repetitions. 

Saw

Place the flat side of the BOSU on the floor and sit on top of the dome side. Extend the legs, hip-distance apart, and flex the feet. Inhale and extend your arms out to the side, palms facing forward; draw in the abdominals. Exhale and rotate the spine toward the left leg, reaching the right hand toward the left foot. Inhale and slowly, with control, exhale and return to the starting position. Continue to alternate reaching toward the right and left leg.

Frogs

Lie face down on the BOSU, with your hips toward the top’s center. Place your forearms on the floor at a diagonal; bring your fingertips together and rest your forehead on your hands. Contract your glutes and lift your legs upward, contracting the abdominals and bringing the heels and inner arches of your feet together. Inhale and lower the legs. Complete six repetitions. 

Scissors

Sit on top of the dome and slowly lean back onto your forearms to rest your head, neck and shoulder blades on the floor. Your hips should be propped on top of the dome. Slowly lift your feet off the floor, extend your legs to the ceiling and point your toes. Inhale and externally rotate from the hips, reaching the right leg away and the left leg toward your torso. When your legs are fully extended, add a slight pulse. Inhale and return to center; exhale and repeat with the left leg moving away and the right leg coming toward your torso. Continue to repeat right and left. 

Rollover

Sit on top of the dome and slowly lean back onto your forearms to rest your head, neck and shoulder blades on the floor. Your hips should be propped on top of the dome. Slowly lift your feet off the floor, extend your legs to the ceiling and point your toes. Exhale and lower your legs away from the body while maintaining core and inner thigh stabilization. Inhale and draw the legs back over your torso or head (your hips will lift off the dome). Exhale and, with control, flex your feet and slightly split the legs. Slowly lower the spine and hips back onto the dome. Once your legs are directly over the dome, bring the feet together and point the toes. Complete six to eight repetitions. 

Single-leg Stretch

Sit with your hips slightly forward on the dome. Roll back so that your spine is on top of the dome and your body is in a neutral balanced position (your head and neck are not on the dome). Place one hand on the floor and the other hand behind the head. Lift and bend the knees to 90-degrees. Exhale and extend the right leg long; inhale and return to center. Exhale and extend the left leg long; inhale and return to center. Continue for six repetitions on each side. 

Double BOSU Plank With Leg Pull

Position two BOSUs, dome side up, on the floor. Assume a plank position with your toes on one dome and your hands on the other.  If two domes are not available, place your hands on the floor. You can also place one BOSU with the dome side down and use this one for your hands. Inhale and contract the muscles of the core. Transfer your weight on to your right foot and bring your left knee in toward the dome. Return to center and repeat with the other leg. Alternate left and right for 12 total repetitions.

AUTHOR

Elizabeth Kovar

Health and Fitness Expert

Elizabeth Kovar, MA, has studied yoga in five different countries. Her master's thesis, "Creating Yoga Programs for People with Movement Disabilities," was implemented on a 12-week study for people with Stage 1-2 Parkinson's disease. Based in Seattle, she serves as fitness coordinator at a local recreation center.