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Crush Your Core with BOSU® Balance Pods

Why is core strength and stabilization important? Your core is your entire support system! It helps with all daily activities including getting out of bed, bending over to pick something up, backing out of the driveway and standing upright. Increased core strength and stability improves movement performance. So whether you love tennis, golfing, paddle boarding or running you will benefit from core strength. A strong core enhances balance and stability, helping prevent injuries and falls. BOSU® Balance Pods are a fun tool that can help you improve core strength, stability and balance. Try the following four exercises and feel the difference!

 

Double Leg Stretch

Beginning in a supine position with your knees bent and feet on the floor, place one BOSU® Balance Pod underneath your tailbone. Lift legs up so they are perpendicular to the ground. Take your hands behind your head and lift the head, neck and shoulders slightly. Lower both legs slowly, keeping the abs engaged by pulling the belly button down. Lift both legs up to starting position and repeat for 10 – 15 repetitions.

 

Single Leg Bridge

Start by sitting on the ground with your knees bent and feet on the floor. Place Balance Pods under the heels and lie back with your head and hands on the ground. Lift your right leg up and press into the BOSU® Balance Pod with your left heel. Lift your hips off the ground, pausing at the top of the motion, then lower hips back down to starting position.  Complete 10 – 15 reps each side.

 

Bird Dog Pulse

Starting on all fours, place one Balance Pod underneath your left hand and one Balance Pod under your right knee. Lift your right arm and left leg until they are parallel to the ground. Hold at the top of the motion and add small pulses for 10 – 15 repetitions, then lower the arm and leg and repeat on the other side.

 

Planks Up Downs

Starting on all fours, place Balance Pods under both elbows and extend your legs to plank position. Keeping your spine lengthened, walk up to your hands, placing palms on the Balance Pods. Lower to elbows and return to your starting position. Complete 30 seconds with your right arm leading. Take a small break, then complete for 30 seconds with your left arm leading.


Steph Paulson is a BOSU® Master Trainer and enthusiastic fitness instructor who believes that movement heals and fitness should be fun. Her philosophy is that if you can find an exercise routine that you enjoy doing, chances are you’ll stick with it!

Learn, train and engage with other fitness professionals at BOSU® Live Education courses. For information on our cutting edge content, taught by the best in the industry, click HERE.