A BOSU trainer improves balance, says Tina Gee, a fitness coordinator for Gold’s Gym, and helps increase strength in your abs and core area. But be warned: Don’t use weights until you get used to balancing on the BOSU. Trainers can be bought at Target, Wal-Mart, sporting goods stores and online for about $100.
Squat with lateral raise
Start with both feet on the BOSU and a pair of dumbbells at your sides. With your knees slightly bent, your abs tight and your back straight, descend into a squat. Don’t lean forward because you’ll lose your balance. After you return to standing, bring both arms out to each side with elbows slightly bent and palms facing the floor. Do 15 repetitions.
Triceps flex
Stand on the BOSU with your feet together. Bend forward at the waist with your elbows cocked back. Look straight ahead and find your center of gravity. Simultaneously extend your arms behind you, flexing your triceps but keeping your elbows slightly bent. Do 15 repetitions.
Lunge with biceps curl
Stand with your feet together on the floor and a 5- to 10-pound dumbbell in each hand, palms facing forward. Step forward onto the BOSU with your left foot so you take a deep lunge. As you lunge, slowly bring your forearms up into a biceps curl. Lower your arms and return to starting position. Do 10 repetitions on each leg.
Side lunge with front raise
Begin with both feet on the BOSU balance trainer and a 5- to 10-pound dumbbell in each hand. Make sure your abs are tight and your knees slightly bent to maintain balance. Take a step to the side of the ball with your right leg and squat down without allowing your knees to extend past your toes. As you squat, raise the dumbbells up to shoulder height. Lower the dumbbells and step back to the starting position. Beginners, don’t use dumbbells. Do 10 repetitions on each side.