The BOSU board is a fitness tool that is useful for enhancing balance and core strength. BOSU stands for “Both Sides Up” or “Both Sides Utilized”. It resembles half an exercise ball attached to a firm, plastic base. You can use a BOSU with either side facing up, which makes it a wonderful progressive exercise tool. For core-strengthening ab exercises, place the platform side down and the dome side up. Aim to complete one to three sets of 10 to 15 repetitions. Warm up with five minutes of full-body movement prior to your abdominal workout.
Familiarize yourself with the BOSU and the additional balance challenge and begin with a traditional abdominal crunch. Lie face up on the dome with your dome in the center of your back. Bend your knees and place your feet flat on the floor. Position your hands behind your head with your elbows pointed out to the sides. Exhale, contract your abs and raise your chest toward your knees. Lift your torso as high as possible before inhaling and returning to the starting position. The crunch targets your rectus abdominis, transversus abdominis and your obliques.
Sit on the dome and place your hands next to your hips for additional support. Bend your knees and place your feet on the floor. Keep your chest lifted, your spine straight and your chin off your chest. Exhale and raise one, or both bent legs until your body forms a “V”. Once you can complete three sets of 15 v-sits, add a counter-rotation to challenge your obliques. From the v-sit position, lower both legs to the right as you turn your torso to the left. Return to the center and then to the starting position. Repeat the “V” and then rotate your legs to the left.
Lie face up with the dome positioned in the center of your back. Place your hands behind your head. Bend your knees and raise your feet off the floor until your knees are over your hips. Bring your right knee toward your chest as you straighten your left leg away from you. At the same time, rotate your left shoulder toward your right knee. Then, bring your left knee in, straighten your right leg and rotate your right shoulder toward your left knee. Continue alternating for repetitions.
Lie face up on the dome with your upper back on the floor and the dome positioned under your lower back. Straighten both legs toward the ceiling. Contract your abdominals and slowly lower one or both legs until they are in line with your body. Pause for one second and then return to the starting position. Perform this exercise with your legs bent if you are a beginner or if you feel any discomfort in your lower back. Keep your back in constant contact with the BOSU.
Lie sideways over top of the dome with the dome positioned under your right side. Straighten your legs and place the side your right foot behind your left foot on the floor. Position your hands behind your head. Exhale and raise your torso off the dome. Inhale and return to the starting position. Complete and equal number of repetitions on each side.