Best Advanced Upper Body Workouts With Bosu Balance Trainer

The Balance Trainer Push Up is a challenging version of the regular push-up that helps improve your stability. It uses an unstable surface, making the exercise harder and enhancing your overall strength in pushing movements.

How to do it

1. Place your hands on the outside edges of the Balance Trainer with the dome side facing up.
2. Lift your knees to create a straight line from your heels to your shoulders.
3. Bend your elbows to lower your chest towards the Balance Trainer, keeping your elbows close to your body.
4. Push back up to the starting position by straightening your arms.

The Balance Trainer Narrow Push Up strengthens your chest, shoulders, and triceps while using a Balance Trainer to create instability. This variation encourages more tricep engagement due to the narrow grip.

How to do it

1. Stand behind the Balance Trainer with the dome side down.
2. Place your hands on the platform in a narrow grip and step back into a plank position.
3. Bend your arms to lower your chest toward the Balance Trainer.
4. Push back up to the plank position with straight arms.
5. Keep your core tight and avoid arching your lower back.

The Balance Trainer Crunch is a challenging twist on the basic crunch that strengthens your abdominal muscles. Using a Balance Trainer adds instability, which helps engage your core more effectively.

How to do it

1. Sit on the edge of the Balance Trainer dome side up, with knees bent and feet flat on the floor.
2. Lie back onto the Balance Trainer so your back is extended.
3. Cross your arms over your chest.
4. Engage your core and lift your torso towards your knees, keeping your head aligned with your body.
5. Slowly return to the starting position while maintaining tension in your abdomen.

The Balance Trainer Plank is a tougher version of the regular plank that helps strengthen your core. By balancing on a Balance Trainer, you'll challenge your stability and engage more muscle fibers for a better workout.

How to do it

1. Lie face down with your elbows under your shoulders.
2. Place your toes on the Balance Trainer.
3. Lift your body up so that only your forearms and toes touch the ground, keeping your body straight.
4. Tighten your core and keep your hips up, avoiding any sagging.
5. Hold this position for the recommended time.

The Balance Trainer Dome Push Up is an advanced push-up variation that works your chest, shoulders, and triceps while improving your stability. Using a Balance Trainer makes the exercise more challenging than regular push-ups, helping you build strength for other pushing movements.

How to do it

1. Stand behind the Balance Trainer and place your hands on the dome.
2. Step back into a plank position with your feet hip-width apart.
3. Lower your chest towards the top of the dome by bending your arms.
4. Push back up to the straight arm plank position slowly.
5. Keep your core tight and avoid arching your lower back throughout the exercise.

The Balance Trainer Spiderman Push Up is a fun exercise that combines Push Ups and Mountain Climbers. It works your chest, triceps, and core while also improving stability using a Balance Trainer.

How to do it

1. Start in a plank position with the Balance Trainer platform side up.
2. Lower your chest towards the dome, then push back up to plank.
3. Bring your right knee towards your right shoulder, keeping it pointed outward.
4. Repeat the push-up followed by bringing your left knee to your left shoulder.
5. Keep your core engaged and avoid arching your lower back.

Wide Pushups on a Balance Trainer help strengthen your chest, shoulders, and core by adding instability. This exercise targets your chest more and improves your upper body strength and balance.

How to do it

1. Stand behind the Balance Trainer with the top side up.
2. Place your hands in the handles with a wide grip.
3. Step back into a plank position.
4. Bend your arms to lower your chest towards the platform.
5. Push back up to the plank position.
6. Keep your core tight and your back straight.

The Stability Ball Plank on Balance Trainer is a challenging exercise that works on your core strength and balance at the same time. It targets your entire core, shoulders, and hips while helping improve stability.

How to do it

1. Place your elbows on the Balance Trainer, keeping them directly underneath your shoulders.
2. Rest your shins on the stability ball.
3. Lift your body to form a straight line from your shoulders to your heels.
4. Hold this position for as long as you can.

This exercise uses a balance trainer to challenge your core muscles while performing bicycle kicks. It engages your abs and obliques more than standard bicycle kicks due to the instability of the BOSU.

How to do it

1. Sit on the balance trainer with your hands on the sides.
2. Extend one leg straight out while pulling the opposite knee to your chest.
3. Lean back until your torso is nearly parallel to the floor.
4. Switch legs, extending one while pulling the other knee in.
5. Keep your chest up and core tight during the exercise.

Balance Trainer Braced Frog Kicks is a core-strengthening exercise done on a Balance Trainer. By lifting and extending your legs while stabilizing your body, you not only work your core but also improve balance.

How to do it

1. Sit on the Balance Trainer with your hands on the sides.
2. Pull your knees towards your chest in a v-sit position.
3. Slowly extend your legs while lowering your torso back.
4. Pull your knees back in and return to the starting position.
5. Keep your core tight and avoid arching your lower back.

The Balance Trainer Leg Crossover Planks are a twist on the standard plank that involves crossing your legs while balancing on a BOSU trainer. This exercise strengthens your core, specifically your obliques and lower back, while also improving overall stability.

How to do it

1. Stand behind the BOSU Balance Trainer with the flat side facing up.
2. Place your hands on the handles and step back into a plank position.
3. Bring one knee toward your chest and across to the opposite elbow.
4. Switch legs with each crossover movement.
5. Keep your core tight throughout the exercise.

The Balance Trainer Russian Twist is a core exercise that strengthens your obliques and abdominals while balancing on a BOSU dome. This unstable surface increases the challenge, helping to improve your core strength and stability.

How to do it

1. Sit on the front slope of the BOSU dome with your knees bent and feet flat on the floor.
2. Hold a medicine ball or weight in both hands and lean back slightly.
3. Twist your torso to one side, bringing the ball toward the side of the dome.
4. Return to the center and then twist to the other side.
5. Keep your core tight during the exercise.

The Balance Trainer Shoulder Tap Plank is a challenging exercise that strengthens your core, shoulders, and arms. Doing it on a BOSU balance trainer raises the difficulty, helping improve your balance and stability.

How to do it

1. Stand in front of the Balance Trainer and place your hands on the floor.
2. Step back into a plank position with your feet on the dome, keeping them close together.
3. Shift your weight to one arm and lift the other arm to tap the opposite shoulder.
4. Alternate tapping each shoulder.
5. Keep your core tight and avoid arching your lower back.

The Balance Trainer Side Star Plank is a challenging exercise that enhances your balance and strengthens your core. It primarily works your obliques, shoulders, and hips, providing a tougher workout than a standard side plank.

How to do it

1. Stand behind the BOSU balance trainer and place your hands on the dome.
2. Step back into a plank position with your feet hip-width apart.
3. Lift one arm and rotate your body into a side plank, reaching the arm toward the ceiling.
4. Rotate back to the plank position.
5. Complete the desired number of reps on one side, then switch to the other side.
6. Keep your core tight and avoid arching your back throughout the exercise.

The Balance Trainer Stability Ball Knee Tucks is an exercise that strengthens your core, hip flexors, and shoulders while improving balance. It uses a balance trainer and a stability ball to add difficulty compared to regular knee tucks on the floor.

How to do it

1. Start in a plank position with the Balance Trainer placed upside down and both hands on its handles.
2. Put your lower legs and feet on the stability ball, keeping balance in plank position.
3. Pull your knees towards your chest, rolling the ball forward.
4. Extend your legs back out to return to plank position.
5. Keep your core tight and avoid arching your lower back during the exercise.