Complete a set on the left leg and then switch to the right. Lift the heel of the left foot and lower the left knee into a lunge position.

The arch of the foot should be on the center “bullet point.” Keep the hands on the hips or in front of the body with bent elbows. Position the client with the right foot on the dome. To progress the exercise, place the foot on the floor next to the dome and lower the body into a slight squat position. Return to center and repeat with the left leg. Cue the client to lift the right foot off the dome and tap the foot on the side of the dome. Place the arms into an athletic position in front of the body with a 90-degree bend at the elbows. Position the client upright on the dome with the feet hip-distance apart, near the second and third ring on the dome. To progress the exercise, keep the torso and head still while only moving the eyes. Begin to move the hands to the right and left, while allowing the torso and head to rotate with the movement. Place the hands in front of the face with bent elbows and palms facing forward. Position the body into a squat or an athletic stance. To progress the exercise, cue the clients to close one or both eyes. The purpose is to bring awareness to the position, the unstable surface, the movement of the feet and ankles and the contraction of the core and breath. Cue the client to focus on a focal point on the floor or wall directly ahead. Place the hands by the sides with palms facing forward. To progress the exercise, lift the toes off the ground, close the eyes or catch a ball thrown by the trainer. Place the toes on the ground and keep hands in front of the shoulders hold this position. Position the client with shins on top of the BOSU with a neutral spine. The sequence also includes a combination of static and dynamic balance to promote balance in transition, which helps build the foundation your clients need to be able to pursue more challenging exercises. This basic BOSU balance exercise sequence provides progression tips to help you adapt the movements to the fitness levels of your clients and helps them build the foundation they need to pursue more challenging exercises. With a single exercise, you can use tiny progressions to make clients feel more comfortable with the BOSU. Contact points (toes, hands, feet, knees).External stimulus (equipment, trainers touch, wall).These variables can be used separately or together to regress or progress an exercise, or to make the exercise different. You can manipulate balance exercises for your clients with the four primary BOSU balance challenge variables.

Beginning exercisers should have solid balance skills on the ground before using the BOSU ball. Thus, the BOSU challenges individuals to build strength and balance simultaneously. When training on an unstable surface, the core automatically fires and contracts to keep the body upright.

The BOSU is an effective tool for training both static and dynamic balance, as well as training motor skills, kinesthetic awareness and proprioception.

Seated cable crunch with bosu ball