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Strong Core Workout

You have to try this Bosu workout. 8 Bosu exercises for a strong and sculpted core! 

This workout is a single round completed 1-3 times. For each round you’ll complete all of the exercises, performed for 10-15 reps each + 30 second plank. Rest for 30-60 seconds before repeating.

The set is short so it can be done alone for up to 3 sets or added on after a cardio or strength training workout for 1-2 sets. The B​OSU​ is optional but when used for a workout the B​OSU​ adds a balance component that progresses the workout by increasing the intensity.

You have to try this Bosu workout. 8 Bosu exercises for a strong and sculpted core! Click through to download the workout. Pin it now, workout later.

Equipment needed:
timer
Bosu (optional)

Crunch

Lie on the Bosu with your knees bent and feet flat on the floor about hip width apart. Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. Take a deep breath, then exhale curling up until your shoulder blades lift off the Bosu. Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, then slowly lower yourself back to start position. Targets rectus abdominis.

Bicycle

Lie on your back on the Bosu. Lift your legs keeping your knees bent at a 90 degree angle and directly over your hips. Place your hands behind your head for support (avoid pulling in your head and neck) and keep your elbows wide and out of sight. Exhale and extend one leg as you simultaneously lift the shoulder on the same side toward your knee. Keep you abs pulled in tight throughout the entire movement. If you feel you abs pop out, you have extended your leg too far. Bicycling left and right is one repetition. Targets rectus abdominis and internal and external oblique.

Plank Knee to Elbows

From standard plank position, hands directly under shoulders, lengthen your neck, eyes looking slightly in front of your hands. Keeping arms straight, push on your hands away from the floor to stabilize your shoulders. Tighten your, don’t arch your back and tuck your tailbone creating a straight line from head to toes. Exhale and bring your right knee as close to your right elbow as possible. Return to start position. Exhale and rotate your right knee to your left elbow. Return to start position. Right knee to right elbow and left elbow is one repetition. Targets rectus abdominis and internal obliques.

Scissors

Lie back with the Bosu at your mid to lower back. With legs straight out in front of you place your hands under your hips with palms flat down on the Bosu. Raise your legs to a 45 degree angle. If your abs begin to pop out your legs are too low. Slightly raise your legs to keep spine neutral and abs flat. Exhale and scissor your legs back and forth, brining your left leg over your right and your right leg over your left. Targets lower abs and inner thighs.

Side Plank with Hip Raise Left/Right

Start by supporting your body on your right elbow on the Bosu with the elbow bent and directly under the shoulder, legs straight and left foot stacked on your right foot. Rest your left hand on your right hip. Keeping your belly button pulled in and toward your spine, exhale and raise your hips until your body forms a straight line from head to toe. Hold 2-3 seconds. Lower to start position and repeat. Targets inner and outer obliques.

Russian Twist

Lie on the Bosu with your knees bent and your feet flat on the floor. Now sit about half way up keeping your chest and shoulders back being careful not to round your back. Holding your hands together in front of your body, chin up and eyes looking forward, take a deep breath and exhale twisting your torso as far to the right as you can without changing the angle of your torso. Now exhale and rotate your torso back to the starting position. Twisting your torso to the left and right is 1 repetition. Targets rectus abdominis, internal and external oblique and transverse abs.

Plank

Start in a push up position on the Bosu, with your hand directly under your shoulders and elbows. Legs are out straight behind you with feet slightly apart (adjust feet wder apart for more stable base). Balance on your hands with fingers spread wide and weight equally distributed on the fingers and palms of your hands as well as equal distribution of weight between hands and feet. Keep your spine neutral with eyes forward on the ground in front of your hands. Don’t arch your back. Pull your belly button in and up toward your spine. Focus on bringing your the bottom of your rib cage to your hip bones. Hold the static contraction. Targets rectus abdominis, lower back, chest, and shoulders.

Remember:

  • Keep your core tight
  • Shoulders blades back
  • Don’t skip the warm-up or cool-down/stretch.
  • Use proper body alignment and good form.
  • Sets, reps and rest periods should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing reps and/or stable to controlled unstable surface.
  • Gradually increase intensity based on your progress.

Please note: Train only on an unstable surface that you can safely control based on your fitness level and capabilities.

I am a certified personal trainer, but this workout was not created with the knowledge of your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

If you’re looking for more personalized workouts and training contact me at jillconyers@gmail.com. We can set up time to chat one on one about your specific fitness level, needs and goals.

Grab a pen and your calendar. Plan your workouts for the week. Write it down. Share with others. Set yourself up to feel amazing.

Set yourself up for success.

GO!

Click the button below to download and print or right click on the image below and save to your mobile device.

 

Workout Download

Want more Bosu information and workouts? Check out:

Training with a Bosu and Proprioception

Using the Bosu Trainer to Address Overpronation

Total Body Bosu Workout HIIT 10

11 Bosu Strong Workouts

XPlode Cross Training

HIIT Cardio and Conditioning Interval Training

Total Body Integration

Bosu Booty Workout

Upper Body Bosu Ball Workout

Total Body Bosu Workout

I would love to chat.

Have you ever worked out with a Bosu? What are your favorite Bosu exercises?

be the best version of YOU

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62 Comments

  1. Really been working on my lunges and planks every day! This is such a great workout!!
    Thanks for sharing!

  2. Great pictures and workouts. The BOSU is one of the best pieces of equipment out there. Love this! N

    1. Thank you Nic. My husband has even started using it. A Bosu in every household right 🙂

  3. I just love the BOSU. I loved it before this challenge and this challenge has shown me even more ways to use it. Great post, Jill.

  4. You always have the best workouts. No exception today. Thanks!

  5. Great workout! I need to get another bosu, mine died before I moved 🙁

    1. Oh no. How did that happen? Have you joined the challenge to enter to win a Bosu? It’s not too late 🙂

  6. A good core workout is exactly what I need. I can’t find a BOSU that is filled up properly at the gym but my new gym will be FULL OF THEM! can’t wait to have my classes do these fun exercises!

  7. I was just looking for something like this! I’m starting today.

  8. Looks like a great one! Glad you are enjoying that BOSU so much!

  9. Planking in all its forms is my favorite core workout!

  10. This looks like a solid workout, Jill! It’s always the short ones that are the most intense! 🙂

    1. Hi Nicole, what have you decided to do with your PT cert? Private PT or at a gym?

      1. I was hoping to start an online training program, but I’ve stepped away from that at the moment. It may still happen down the line, but currently, I’m enjoying using it more for knowledge and to create workouts for the blog and some family and friends 🙂

  11. Thank you for this great workout! I used to be a person that HAD to workout at a gym to stay motivated, but I fell off the wagon recently. To get myself to get motivated again, I started doing workouts like this at home. You can get in just as good shape at home, but it’s all about being educated with what exercises to do! Thanks for this 🙂

    1. Happy to help Chelsea! Setting up a home gym and working out at home was one of my best decisions ever. Stronger and more consistent with workouts. Boom!

  12. My BOSU is somewhere in storage, but with all these great workouts I might need to find it and dust it off!

  13. The Bosu looks like a fun way to challenge myself physically and maybe it can make ab workouts more bearable or at least fun enough to make time go by faster, what do you think?

  14. Great workout! I need to do some serious core work this week. I’ve gotten so lazy about it!

  15. I need to bookmark all of your Bosu workouts. I have a Bosu, but it’s been severely neglected (as has any core training at all.)

    1. Hi Amy. Are you doing the challenge to enter to win one? It’s not too late 🙂

  16. girl, I havent bicycled in almost a decade!!!!
    It’s time.
    <3

  17. I love the details you put into explaining each exercise! Figuring out form is always the hardest part sometimes thanks for sharing xo C

    1. Happy to share Courtney. It’s harder than I expected to clearly communicate the explanation of each exercise. Clear in my head doesn’t always mean clear for others to read 🙂 Thanks xoxo

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