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A Bosu ball is a great fitness tool to challenge your balance — have you ever tried standing on one of these?! — and stability moving through an exercise. Alexia Clark, NASM-certified personal trainer [3], recently posted an ab workout using a Bosu for her near two million followers. Just like her booty band arm workout [4] and this lunge variation she shared with us [5] that also works your core, Alexia is a pro at coming up with effective and unique ways to get your sweat on — and a Bosu ball routine that targets your abs is no exception.
"If you're a beginner or have never used a BOSU ball before, it's so important to master your form on a flat surface before advancing to an unstable surface like a BOSU ball," Alexia wrote in the caption. Though she didn't include the names of these exercises in her post, she clarified them to POPSUGAR. They are as follows:
- Reverse crunch alternating knee tuck (kind of like an elevated bicycle): 10 reps each side
- Side plank knee tuck rotation: 10 reps each side
- Down Dog mountain climber: 15 reps
- Reverse plank knee tuck: 12 reps each side
Complete two to three rounds to make this a full workout. And, of course, if these moves are too challenging, you can modify them. Here are our suggestions: instead of Alexia's reverse crunch alternating knee tucks, try bicycles [6] with your back balancing on the Bosu ball. Side plank hip dips [7], or regular side planks (which you can hold for 30 seconds each round), are a good alternative to side plank knee tuck rotations. Try mountain climbers with your hands on the Bosu ball instead of Down Dog mountain climbers, and substitute reverse plank knee tucks by holding a reverse plank [8] on your hands, elbows, or upper back (for 30 seconds each round). Be sure to engage your core [9] during all of these, whichever variations you choose. Good luck!
