Need to improve your balance? Try these 7 BOSU balance exercises to improve your stability and wake up your workout routine!
Hey fitness friends! I’m back with some more BOSU exercises for you to enjoy, along with the #BOSUstrong prompts for the following week of the challenge (it’s Week 3 already!). This week’s theme for the #BOSUstrong challenge is Stretch and Tone.
Today I’m sharing with you some great BOSU moves from last week’s challenge which was all about balance! Balance is one of those things that a lot of people don’t really think about when it comes to fitness and exercise.
People focus so much on building muscle and losing weight that they often neglect mobility, flexibility, and balance exercises, which are a crucial part of a well-balanced fitness program.
One of my favorite non-BOSU balance moves! Still working on opening my chest more
Good balance and proprioception (awareness of where your body is in space and relation to other objects) is fundamental to safe movement. If you have no balance, you are more susceptible to falls and subsequent injury. Most everyone can benefit from exercising their brain and body with balance exercises, especially as people age.
There is a contraindication here, though, as with many things: don’t try these exercises if you have vertigo or other severe medical balance issues to reduce risk of falling. Start at your own ability level!
Without further ado, here are 7 BOSU balance moves to wake up your workout! I’ve shared them from easiest to more difficult so you can choose something at your level.
1) BOSU squats: a great basic balance move, the BOSU squat is nothing fancy but it’s effective! Once this move gets to be easy, hold a medicine ball or weight during this move.
You can see that my knees are going well past my toes in this photo, and it’s a god idea to try and push the weight through your heels (rather than your toes like I’m doing here) so you can keep your knees mostly behind your toes.
Because of my FAI hip impingement (femoral acetabular impingement) it is harder for me to get very low in a squat. I have better range of motion on a BOSU, but then my knees go past my toes. Everyone’s bones and joints are shaped differently, so don’t ever feel badly if you can’t squat as low as your friend, just take care of YOUR body and joints!
2) BOSU lunges and side lunge variations: there are plenty of ways to do a BOSU lunge and side lunge, but here the safest variations (avoid standing on the flat side of your BOSU). Make sure you keep your chest lifted and your knees in alignment (your knees shouldn’t fall inward and your knees should *mostly* stay behind your toes with lunges and squats).
3) BOSU plank and side plank variations on one leg: lifting your leg in these moves is optional, of course, but it adds another layer of challenge if regular BOSU planks are too easy for you. There are so many variations for planks and side planks, have (safe) fun with this!
4) BOSU warrior 3 (modified): for more challenge, extend up into a full warrior 3. I was having a difficult time that day getting my balance and getting into full extension!
Funny thing about balance: some days you will find it easier to gain and maintain your balance, and other times it will be harder! It’s just a part of the variability in life. Listen to your body and do what you can
5) BOSU single leg squat: challenge your balance by doing a single leg squat on the BOSU! Again, I can’t get very low due to my FAI, but I have accepted that about myself and do the best I can within my abilities.
That is the key: do your best within your abilities! Don’t compare your journey to others and fitness will be much more enjoyable 🙂
6) BOSU Tree pose: getting a little more advanced with this move! You can do this next to a wall, chair, or rail to support yourself until you feel balanced and strong enough to do this without support.
7) BOSU hand to big toe pose: this one is more advanced. I was having some difficulty with my balance that day and was having a hard time standing up all the way.
Another favorite non-BOSU balance move! Still working on getting into a headstand from here
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Week 3 of the #BOSUstrong challenge is all about stretching and toning – so make sure you join in on the fun this week!
The daily prompts for the challenge are below. You can also follow along HERE.
Week 3, time to STRETCH & TONE!: (9/28-10/2):
(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):
- Monday, 9/28: We’re starting the week with some side lunges! Show us how you work those inner and outer thighs @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
- Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
- Tuesday, 9/29: It’s #tempotuesday! Show us your fave body toning move @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
- Bonus: It’s #triceptuesday and we want to see you dip! Now drop down and give us 20 tricep dips. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
- Wednesday, 9/30: Grab a partner and show us how you tone it up together! @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
- Bonus: #workitwednesday, show us how you’re workin’ in a good stretch this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
- Thursday, 10/1: It’s #totalbodythursday. Show us your favorite total body stretch. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
- Bonus: Give us a #tbt of a time when you really stretched outside of your comfort zone (feel free to get creative!) #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
- Friday, 10/2: #FreeFriday. Show us your favorite stretch! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
- Bonus: Happy #forearmfriday. Show us a move that helps you stretch and tone #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).
Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own.
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist