Bosu Balance Trainer Total Core Workout

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Bosu Balance Trainer

The Bosu Balance Trainer is a unique piece of fitness equipment that is fast becoming a favorite amongst personal trainers, physical therapists, athletes and fitness enthusiasts simply because it works.

The genius behind the Bosu Balance Trainer’s ability to simultaneously train every muscle in your body lies in the fact that it provides your muscles with an extreme amount of imbalance against which they must work.

This imbalance forces all the muscles in your body to contract, in order to balance the body.

With the help of the Bosu Balance Trainer, the simplest of all activities, such as balancing yourself on your knees, turns into an intense workout for your abdominal and back muscles. This is due to the fact that while positioned on the Bosu Balance Trainer all of your core muscles must contract in order to help your body maintain its balance.

Though the Bosu Balance Trainer has revolutionized the way fitness professionals and enthusiasts train their core muscles for optimal performance, this versatile, affordable and compact piece of fitness equipment can also help you perform an array of flexibility, cardio, strength, power and agility exercise routines.

Essentially, with a little bit of research and creativity, fitness enthusiasts can use the Bosu Balance Trainer to get a total-body, gym-style workout at home without sacrificing a great deal of space or investing in a large number of expensive and bulky fitness equipment.

The following is a Bosu Balance Trainer Total Core Workout Routine designed to help you sculpt the 6-pack abs of your dreams.

Balance Exercises

  • Knee Balance: Once you’ve gained your balance, beginners should try to do three sets of 30 second twists for a total of 90 seconds. More advanced users are free to do as many twists as they feel comfortable doing. I don’t recommend that beginners do this exercise for longer than 90 seconds because it is harder than it looks. Doing too much too soon can lead to extremely sore core muscles.

Bosu Ball Core Exercises : Bosu Ball Core Exercises: Knee Balance

Watch this video on YouTube.

  • Four Point Balance: Beginners, please try to balance for at least 30 seconds on each side, while keeping your back and outward extended arm and leg perfectly straight. Alternate between your right and left hands three times. This will cause you to balance yourself on each side for a total of 90 seconds. This is a great way to strengthen your abs and lower back, which can lead to decreased lower back pain.

Bosu Ball Core Exercises : Bosu Ball Core Exercises: Four-Point Balance

Watch this video on YouTube.

  • Swimming: Though slightly silly, this particular workout is a great way to tone, strengthen and elongate all of the major muscle groups in your body. Again, for beginners, I recommend that you only flutter for a total of 90 seconds.

Bosu Ball Core Exercises : Bosu Ball Core Exercises: Swimming

Watch this video on YouTube.

Abs/Obliques

Learn more about Top 10 Ab Exercises For Women

  • Abdominal Crunches: This exercise is designed to burn belly fat and tone the abdominal muscles. The main advantage of doing abdominal crunches using a Bosu Balance Trainer is the fact that the dome shape of the Bosu Ball helps support your lower back and neck thus isolating the abdominal muscles and ensuring that these muscles receive a great workout. Since your goal is to tone muscle and burn fat aim for a high number of crunches in each set and feel free to do as many sets of crunches as you can. Doing 3 sets of 12 crunches for a total of 36 crunches is ideal for beginners.

Bosu Ball Core Exercises : Bosu Ball Core Exercises: Abdominal Crunches

Watch this video on YouTube.

  • Oblique Crunch: The goal of this exercise is to also burn belly fat and tone your obliques, better known as “the love handles”. Again, the dome shape of the Bosu Ball helps support your lower back and neck while putting you in a slightly elevated position which is perfect for isolating your oblique muscles. Beginners, do 3 sets of 12 crunches for a total of 36 crunches and increase your number of crunches by 12 every three days in order to constantly “shock” your muscles and increase their response to the workout.

Bosu Ball Core Exercises : Bosu Ball Core Exercises: Oblique Crunch

Watch this video on YouTube.

  • Side Plank: This exercise is designed to strengthen and elongate your abdominal muscles and improve your balance. I must warn you that this particular exercise is harder than it looks. Beginners should only attempt to hold this position, on each side, for 30 seconds. Due to the stretching effect of this exercise, holding this position for longer than 30 seconds, using muscles that are not properly conditioned, can lead to extreme soreness.

Bosu Ball Core Exercises : Bosu Ball Core Exercises: Side Plank

Watch this video on YouTube.

Upper and Lower Back

  • The Superman: This is a great exercise for those of you who spend your days sitting behind a desk and consequently suffer from lower back pain. This exercise will strengthen your lower back muscles and therefore improve your posture. After a long day at the office, this exercise will also stretch your lower back and relieve the tension that often leads to lower back pain. Performing, this exercise for 90 seconds to 2 minutes, each day, is sufficient.

Bosu Ball Core Exercises : Bosu Ball Core Exercises: Superman

Watch this video on YouTube.

  • The Bridge: After a long day, spent sitting behind a desk, nothing feels better than doing this exercise. The Bridge is designed to stretch your lower back, hamstrings and abdominal muscles. The dome shape of the Bosu Ball is instrumental in isolating the lower back muscles and giving you a platform against which to balance and stretch your tense muscles. Feel free to do as many reps of this stretching exercise as you want.

Bosu Ball Core Exercises : Bosu Ball Core Exercises: Bridge

Watch this video on YouTube.

  • The Reverse Plank: This is the ultimate total body balance exercise. In order to maintain this position, for even a few seconds, every muscle in your body must contract. Therefore, this simple exercise, done using the Bosu Balance Trainer, is highly effective in strengthening and elongating your abdominal and back muscles as well as your triceps, hamstrings and glutes.

Bosu Ball Core Exercises : Bosu Ball Core Exercises: Reverse Plank

Watch this video on YouTube.

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Paulin Soleyman
Paulin Soleyman is the founder and editor of The Underground Bootcamp. Her goal is to help everyday people live healthier, happier, more fulfilling lives by sharing all that she knows about healthy living, nutrition, and fitness.
Paulin Soleyman

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