BOSU Balance Trainer Exercises

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Basic Stance
Stand with both feet on the "bubble", keeping feet on each side of the ball, directly in the middle. By simply standing, you'll feel your feet moving and your torso contracting in order to find your balance. You will intuitively begin to find the path of least resistance which allows you to operate more efficiently.

Squat on the BOSU
Stand on the BOSU Balance Trainer with feet slightly forward of center. Bend your knees and squat, as though you're sitting back in a chair. Keep your back straight and your torso up and extend your arms out to help your balance. Lower as far as comfortable and pushup back up. Repeat for 8-10 reps.

Compressions
Stand on top of bubble with feet spaced evenly. Keeping torso tight, shift weight from foot to foot using arms for balance. Keep shoulders and hips straight. To make it more difficult, you can run on top of the BOSU. Do this between other exercises to relax the legs and feet.

Leg Abduction
Stand with right foot on the top of the bubble letting left leg hang free. When you feel stable, try to lift left leg off the BOSU to the side or front, keeping abs are tight and shoulders level. Repeat for 5-8 reps and switch sides.

Side Lunge
This can be high or low impact. Stand on the ball and take left foot diagonally behind you, punching left arm across the body. Bring the foot back and switch legs. For high impact, begin with your foot on top, other foot lunging back. Jump up and switch so that the other food lands in the middle of the BOSU and the other foot lunges. Repeat for 8-10 reps.

Plank & Pushup
Turn the BOSU so platform is up and hold on widest portion, chest directly over middle. Either on knees or toes, hold your body in this 'pushup' position with abs in, body in a straight line. Add difficult by bending elbows and lowering into a pushup.

Prone Opposite Arm/Leg
Get on all fours with knees evenly spaced on top of BOSU and hands on the ground. Straighten one leg until it's parallel to the floor and balance--touching toe of bent leg to the ground to help balance. When you feel stable, lift the opposite arm and hold, using abs to stabilize. Switch sides and repeat.

Ball Tilt
In the same plank position as above (on toes OR knees) use your arms to tilt the BOSU forward and then back. You'll really work your arms, back and abs on this one, so make sure you don't sag in the middle.

V-sit
Sit with hips slightly forward on the ball and place your hands behind you on the ball. Lift your legs up into a V and lean torso back, keeping back straight (don't collapse) and abs contracted. To make it more difficult, take hands out in front or (more difficult) over your head.

Side Balance
Lie sideways on the ball, hip in the middle and arm on the floor for support. Keep hips stacked, one foot on top of the other. Contract the abs and lift legs off the floor until body is in a straight line. To make it more difficult, lift lower arm off the ground.

Form Pointers:

Always keep your body in proper alignment during each exercise. It's normal to shift to keep your balance, but make sure you don't slump.

Be prepared to fall off a few times as you get used to these exercises

Take your time. It takes a while to get used to standing on such an unstable surface.