We all want a strong core, good posture, and pain free movement capability! One of the most important functions of the core is stabilization -- from the shoulders all the way down to the hips. When the core provides good stabilization during activity, we can reduce back pain, injury and provide more overall power to our extremities. Core stabilization focuses on keeping the hips and pelvis even and stable during activity.

The BOSU^® Balance Trainer is the perfect tool to facilitate core training. It keeps your body off the floor in comfortable positions, and adds balance and stabilization challenges to every second of the exercise. Try these three core exercises and see how quickly you feel the results!

Perform 1 set of 8 – 12 repetitions of each exercise to start out. Progress to 2 – 3 sets of each exercise when you’re ready for more challenge.

BOSU^® Side-Lying Oblique Lifts

We often work in the sagittal plane, but our bodies need more rotation and lateral movement!  This core exercise challenges the obliques, hip abductors, hip adductors and more.  

Setup  

Start in a side-lying position on the BOSU^® Balance Trainer with slightly more weight on the upper half of the body. Keep the legs connected together to get more power from the core. Place the bottom arm and hand firmly on the floor for support and stability.  

Movement Variations  

1. Lift both legs off the floor and slowly lower them back down. Keep the upper body stable by using the top hand and pushing down into the Balance Trainer dome.  
2. Keeping the legs on the floor, lift the upper body off the dome and twist the torso towards the feet.
3. Combine these two moves by lifting both legs off the floor as the upper body twists towards the feet.

BOSU^® Back Strengthener 

The extensor muscles of the body are essential to keeping the body upright and maintaining good posture. This core exercise on the BOSU^® Balance Trainer challenges not only the spinal extensors but the powerful hip extensors of the body.  

Setup

Start face down, with the Balance Trainer dome underneath the pelvis. Hug the dome with the arms and extend the legs with toes on the floor.

Movement Variations 

1. Activate the legs until the toes lift off the floor. Activate the core by contracting the abs away from the dome. Then, lift the upper body into extension while maintaining a stable position with the core and lower body.
2. Maintaining the previous position, lift one leg at a time into extension while maintaining a stable position with the core and upper body.
3. Combine these two movements by alternately lifting the upper body and then lifting both legs into extension.    

BOSU^® Kneeling to Quadruped Complex

Moving in and out of kneeling position is essential not only to activities of daily living but also for some of our favorite athletic moves.  

Setup

Start with one knee on the Balance Trainer dome and the free leg stretched out to the side resting on the floor. The upper body is upright with arms extended overhead, engaging the front of the body (abs) and the back of the body (gluteal muscles).

Movement Variations

1. Round the back, lowering the arms until the hands find the dome. Lift the free leg off the floor to the side, slowly swing it behind the body, lower it down until toes touch the floor, lift it back up, swing it back to the side, and return to the start position.
2. This variation adds balance challenge. Round the back and lower the hands to the dome. Lift the free leg off the floor to the side, swing it behind the body, pause, swing it back to the side, and return to the start position.
3. This variation links the movements in a flowing sequence. Round the back and lower the hands to the dome. Simultaneously, lift the free leg off the floor to the side and swing it behind the body. As the body rolls up return the leg to the side and return to the start position.

Nico Gonzalez is a Master Trainer for BOSU^® , Balanced Body^® and SURGE^® , and the owner of Fitness Physique in Cincinnati, Ohio.

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