A BOSU balance trainer is a fitness tool that is often referred to as a ball. In actuality, it is shaped like a half-moon with an inflated dome side and a flat side. When it comes to doing stomach exercises, both sides of the BOSU can be utilized to work the entire abdominal area.
Mountain Climbers
Mountain climbers are lower stomach exercises that also work your cardiovascular system. Place the flat side up, grip the sides and place feet in a staggered stance with the right foot forward. At this point, your back should be straight, arms should be extended and hips should be as low as possible. From this position, quickly shift your feet back and forth in an alternating fashion as if running horizontally. Continue until completing 15 to 20 reps, or until the muscle is exhausted (which is the case with the exercises listed below, as well), with each foot coming forward.
Planks
Planks are isometric exercises that are done on the dome side. Place forearms flat on top of the BOSU and place toes hip-width apart behind you. In a steady motion, raise hips off the floor, tighten abs and straighten your back. Once into this position, hold for 20 to 30 seconds. This exercise also can be done with hands on the BOSU and arms extended or with toes on the BOSU and hands on the floor.
Crunches
Crunches are done on the dome side and they target the upper abs. Lie face-up on the BOSU with knees bent, feet flat on the floor and shoulders and head slightly elevated. After placing your hands on the sides of your head, move your body forward and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 reps.
Scissor Kicks
Leg raises with scissor kicks work the entire ab area with a specific focus on the obliques. Sit on the dome side with hands touching the BOSU, back bent and legs extended straight in front of you. Steadily move your legs up and down and around each other in an arcing motion for 15 to 20 reps.
Side Crunches
Side crunches are done on the dome side and they target the oblique muscles. Lie on your left side on the BOSU with legs in a staggered position and feet braced against a wall. After placing your hands on the sides of your head, bend laterally over the dome and lift yourself up to the right by engaging the obliques. Once this position is held for a second, lower yourself down and repeat. Do 15 to 20 reps on each side.
Deadbugs
Deadbugs are isometric exercises that are done from a face-up position. Lie on the dome side with your shoulders and legs lifted in the air. Your knees should be bent, shins should be parallel to the floor and hands should be in front of your chest with palms facing your thighs. Hold this position for 20 to 30 seconds. Increase the challenge by extending your arms straight in the air.
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