Dual Instability for Double Core Challenge

Two isn’t always better than one, but when you’re combining two dynamic pieces of fitness equipment, it is! For strong intermediate or advanced clients looking for more core and balance challenges, the BOSU® Balance Trainer and the BOSU® Ballast® Ball are a perfect match. When combined with purpose, the Balance Trainer and Ballast® Ball can create challenging exercises that can be regressed or progressed as necessary. Let’s explore 3 combo exercises:

Balance Trainer V-Sit with Ballast Ball Rotation

Sit on the Balance Trainer in a v-sit position, holding the Ballast® Ball at chest level. Bracing the core and keeping the spine extended, slowly rotate the torso and ball side to side. Allow the legs to tilt slightly in the opposite direction from the ball. Progress by lifting the feet higher off the ground and increasing the amount of ball/torso rotation. Regress by reducing the range of motion in the rotation and keeping the feet on the floor.

Balance Trainer Plank with Ballast Ball Knee Tuck

Place the Balance Trainer dome side down and grip the handles on the platform side. Carefully lift one leg at a time onto the ball and support the body in a balanced plank position with the shins on the ball. Maintaining a strong plank, slowly pull the knees into a tuck position and extend back out. To progress the exercise, lift the hips toward the ceiling in a pike position before tucking. To regress, place the hands on the Balance Trainer dome side up and decrease range of motion in the tuck.

Balance Trainer Shoulder Bridge with Ballast Ball Adductor Squeeze & Tilt

Start in a bridge position with the head and shoulders resting comfortably on top of the Balance Trainer dome. Place the legs hip-width apart on top of the ball and press the hands onto the floor. Once set, squeeze the glutes, press the shoulders into the dome, and lift the hips until the body is in a straight line from shoulders to ankles. Brace the core and begin to tilt the legs from side to side, squeezing the ball tightly between the shins or ankles. Progress the exercise by increasing range of motion in the leg tilt. Regress by decreasing range of motion and/or dropping the hips between reps.

Try these exercises during your next personal workout. Assess which muscle groups activate most and be aware of feedback on possible stability weaknesses. Progress or regress the exercises as needed to make sure you’re getting the true benefit of each. Then determine how dual instability exercises could be added into your clients’ workouts with purpose and challenge!


Alison Galvan has a Masters degree in Kinesiology and works with athletes, college students, kids, older adults, and everything in between. In additional to working as a BOSU® and Hedstrom Fitness Master Trainer, Alison owns EnergyX Fitness in San Antonio, Texas.  

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