1. Opposite Arm/Leg Extension
Lengthen the leg and arm as much as you can, while squeezing your glutes and keeping your abdominals engaged. Hold position for 30 seconds, and increase time from there.
2. Back Extensions
Either do reps by slowly raising and lowering the upper body, or hold for time.
3. Side Plank
Start with your body in the easiest position with your elbow directly under your shoulder. Keep both shoulders pressed down towards your hips and your chest lifted. Hold for a set period of time (hold as long as you can with perfect form). Exercises below progress from easiest to hardest.
This exercise is great to strengthen all the muscles of your backside. Either hold position for time or do reps by slowly lowering the hips (to about an inch off the ground), then raise hips back up.
Doing crunches on the dome takes you through a fuller range of motion (which makes it harder).
Then you can flip the dome over for these 3 exercises in this quick video below.
Things I didn’t mention in the video:
- Plank Tilt challenges your obliques too.
- Mountain Climbers challenges all the muscles of your core, works dynamic flexibility, and raises your heart rate.
- Seated Cross-Legged Core Stability Drill is a great finishing exercise for body/kinesthetic awareness.
A quick shout-out to my 5 year old for being my videographer. 🙂
I hope you learned a few new exercises from this BOSU series to add to your fitness regimen. Have fun!