Best Beginner Workouts With Bosu Balance Trainer To Build Muscle Mass

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 Squat adds an unstable surface to the standard squat, helping to improve balance and coordination while targeting your thighs. This exercise challenges your muscles more than regular squats, leading to better results.

How to do it

1. Stand on the Balance Trainer with the flat side down.
2. Place your feet shoulder-width apart and slightly turned out.
3. Keep your heels pressed down and lower your body by pushing your hips back and keeping your chest up.
4. Make sure your knees move outward as you squat down, maintaining a straight back.
5. When your thighs are parallel to the ground, push back up to the starting position.

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 Mountain Climber is a challenging cardio and core workout that uses a BOSU balance trainer. It helps improve your balance, core strength, and endurance while getting your heart rate up.

How to do it

1. Place your hands on the BOSU balance trainer with the flat side facing up.
2. Lift your body weight off the ground, balancing on your hands and toes.
3. Quickly bring your left knee toward your chest while extending your right leg back.
4. Switch legs by bringing your right knee to your chest and extending your left leg back.
5. Repeat this movement for several reps.

Balance Trainer Rear Lunge Kicks are lunges done with a Balance Trainer to make them more challenging. They mainly work your quadriceps, glutes, and hamstrings. This exercise helps improve stability and strength.

How to do it

1. Stand upright with your feet hip-width apart on the Balance Trainer.
2. Step back with one foot into a lunge position, bending both knees.
3. Return to the starting position by pushing through your front heel and standing back up.

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.

Lateral Dome Squats on a BOSU Balance Trainer improve balance and strengthen the lower body, especially the quads, glutes, and inner thighs. This exercise uses the dome's curved surface to make squats more challenging and engage stabilizer muscles.

How to do it

1. Stand on the Balance Trainer with your feet close together.
2. Step down with one foot to lower into a squat, keeping one foot on the dome.
3. Push off the foot on the floor to step back onto the dome.
4. Repeat for the desired reps, then switch to the other side.
5. Keep your chest up and core tight during the exercise.

The Balance Trainer Sumo Squat Jump is a fun way to strengthen your legs and improve your balance. It combines squats with jumps, giving you a great workout that builds muscle and boosts your heart rate.

How to do it

1. Stand behind the Balance Trainer with your feet wide apart.
2. Lower into a squat by bending your hips, knees, and ankles, keeping your knees pointing outward.
3. Jump up onto the dome of the Balance Trainer and hold the landing for a second.
4. Jump back down to the floor, landing in the wide sumo squat position.
5. Keep your posture straight and core tight throughout the exercise.

The TRX Squat Jump on a BOSU Balance Trainer is a dynamic exercise that builds strength, balance, and endurance in your lower body and core. It combines jumping with balance work for a more challenging workout suited for advanced beginners.

How to do it

1. Stand with your feet on each side of the Balance Trainer, holding the TRX handles.
2. Lean back slightly and lower into a squat with your knees bent outward.
3. Jump up onto the dome while maintaining balance and land softly for one second.
4. Jump back down to the floor into the squat position.
5. Keep your back straight and core engaged during the exercise.

The Balance Trainer Reverse Hyperextension is a safe and efficient exercise that targets your glutes and lower back. Using a Balance Trainer enhances comfort and adds instability, helping to activate your muscles more effectively.

How to do it

1. Lie face down on the Balance Trainer with your hips on it.
2. Place your elbows under your shoulders on the ground for support.
3. Keep your toes hip-width apart, resting on the ground.
4. Tighten your glutes, lift your toes and legs off the ground while keeping them straight.
5. Lower your legs back to the starting position slowly.

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.

The Balance Trainer Bar Assisted Dome Squat is a squat exercise that uses a BOSU balance trainer to enhance lower body strength while building balance and coordination. The unique dome shape increases the difficulty, targeting stabilizing muscles for a stronger workout.

How to do it

1. Stand on the dome of the Balance Trainer with your feet shoulder-width apart.
2. Hold a Balance Bar in one hand, keeping the tip on the floor beside the dome.
3. Bend your hips, knees, and ankles to lower into a squat.
4. Press the Balance Bar sideways as you squat.
5. Keep your chest up and core tight during the exercise.

Balance Trainer Toe Taps help improve your calf and quad strength while enhancing coordination and agility. You'll use a balance trainer to guide your foot taps, making this exercise dynamic and engaging.

How to do it

1. Stand behind the Balance Trainer with one foot on top of the dome.
2. Tap that foot on the dome, then switch to the other foot and tap it.
3. Alternate hopping from foot to foot while tapping on the dome.
4. For an easier version, step side to side instead of hopping.
5. Keep your posture straight and engage your core during the exercise.

The Balance Trainer Lateral Cross Over Jumps improve balance and agility through explosive jumps. This exercise mainly works the lower body and engages stabilizing muscles due to the instability of the balance trainer.

How to do it

1. Stand next to the Balance Trainer with feet close together.
2. Bend your knees and jump sideways, landing in the center on the dome.
3. Jump again to land on the ground on the opposite side.
4. Repeat the jumps back to the starting side.
5. Keep your posture straight and core tight during the exercise.