Best Beginner 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 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 Incline Push Up is an advanced push-up variation that focuses on your chest and triceps. Using a Balance Trainer makes the exercise more unstable, which helps target your lower chest effectively.

How to do it

1. Place the Balance Trainer on a POWERSTAX™.
2. Get into an incline plank position with your hands on the platform's edges.
3. Slowly lower your chest toward the platform by bending your arms.
4. Push back up to the plank position by extending your arms.
5. Keep your core tight and avoid arching your lower back.

The Balance Trainer Wood Choppers are an exercise that works your core muscles, especially the sides (obliques), as well as your shoulders and hips. Using a BOSU balance trainer makes this exercise more challenging and helps improve your balance and strength by mimicking the action of chopping wood.

How to do it

1. Stand with the Balance Trainer in front of you, dome side down.
2. Squat down while rotating to lower the dome to one side of your body.
3. Stand up and rotate to press the trainer overhead on the opposite side.
4. Do the same number of repetitions on each side.
5. Keep your core tight during the whole exercise.

The Balance Trainer Cable Crunch with Side Bends strengthens your core and tones your obliques using a balance trainer and cable machine. This exercise challenges your stability while focusing on your side muscles, improving overall core strength and definition.

How to do it

1. Set the cable machine to the lowest position and adjust the balance trainer between the cable arms.
2. Sit on the balance trainer with your knees bent and feet flat on the floor.
3. Lie back on the balance trainer, hold the cable handles, and extend your arms down towards the insides of your thighs.
4. Crunch up by pulling your ribcage towards your hips, raising your upper back off the trainer.
5. Return to the starting position and move the handles to the sides of your torso.
6. Crunch to the right, reaching for the right handle, then repeat on the left side before returning to the start.