4 Essential BOSU Core Exercises

Improve your core strength, add some fun to your workouts, and improve your balance with these 4 Essential BOSU Core Exercises!

Hello fitness friends! Yesterday we kicked off week 2 of the #BOSUstrong fitness challenge with BOSU® Fitness and Fit Approach. Last week’s theme was cardio, but this week of the #BOSUstrong Instagram challenge is all about balance.

At the end of the post, I’ve shared the prompts for this week’s challenge so you can join in too! But I also wanted to share some of my favorite BOSU core exercises with you. I will be sharing plenty more exercises with you as the challenge goes on, but this time I wanted to share those 4 essential BOSU core exercises you can add into your workout routine for a bit of fun and challenge!

{1} BOSU mountain climbers: mountain climbers are a great cardio exercise if you’re doing them quickly, but they are also a superb core move. These ones I’m doing are a little slower and deeper. The goal is to get your knee to your arm or elbow (without rounding your back) and holding that for a few seconds before moving to the other side. Once you get that down, you can pick up the pace a bit but don’t forget to get your knee up there!

{2} BOSU tricep pushups: beginners, do these on your knees until your arms and shoulders get stronger. Keep your elbows close to your rib-cage. This move is great for your shoulders and triceps, but it’s also a great core move, too, since you have to hold a solid plank while doing the pushups on an unstable surface.

{3} BOSU burpees: this is undoubtedly a great cardio move, but you can make this a really good core exercise by holding the plank position at the bottom for a few seconds before coming back up to the top

{4} BOSU plank jacks: always a great core move with a little cardio thrown in! Up the challenge on this one and flip the BOSU over and do this one dome side down, with elbows on the flat side or hands on the handles!

This week’s challenge is about balance, but balance means more than just being able to stand on one leg. It also means being able to do what you love while making healthy choices at the same time. It means putting in the work and still finding time for relaxation. Or eating the dessert but balancing it out with veggies.

Here are the 6 ways I stay balanced – what are yours?

• I make time for myself by… reading or playing a game (Soda Crush anyone?)
• My favorite me time is… doing my own workouts! I teach group fitness so taking time to do my very own workouts is important
• My rule when it comes to a balanced diet is… eat healthy most of the time but it’s okay to indulge in moderation!
• I make fitness a priority by… looking at my schedule deciding when and where I will workout the day before so I have a plan
• When I get stressed or overwhelmed, my go to is… sitting down with a cup of tea to just breathe and pray
• I cook healthy meals to help my family stay balanced

Here are the daily prompts for this week of the #BOSUstrong challenge! You can also follow along HERE.

Week 2, it’s all about that BALANCE (9/21-9/25):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

• Monday, 9/14: Happy Monday sweaties, this week we’re all about that balance. Let’s see you stand on one leg – ready, set, GO! #BosuStrong #SweatPink #FitFamily @Bosu_Fitness @FitApproach #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, 9/15: We want to see you #dropitlikeasquat…on your BOSU or perhaps one leg? #BosuStrong #SweatPink #FitFamily @Bosu_Fitness @FitApproach #ad
  • Bonus: It’s time for #treetuesday! Show us your best tree pose. @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
• Wednesday, 9/16: Let’s lunge it out sweaties! #BosuStrong #SweatPink #FitFamily @Bosu_Fitness @FitApproach #ad
  • Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
• Thursday, 9/17:  It’s #totalbodythursday. Show us your favorite total body balance  move! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Give us a #tbt of a time when you really challenged your balance (feel free to get creative!) #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
• Friday, 9/18: #FreeFriday. Show us your favorite way to get your balance on! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Happy #forearmfriday. Let’s forearm plank it out y’all! #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.