6 Quick BOSU-Ball Exercises

Want to bump up your fitness level? The BOSU (both sides utilized) ball makes exercise extra challenging. With a flat platform on one side and a rubber dome on the other, the tool adds an element of instability to your workouts, forcing you to use your core to stay steady. BOSU workouts can also help improve your strength and balance, which is important for preventing injuries, says Rustin Steward, a trainer at Reebok Sports Club/NY, in New York City, who designed this total-body routine. To start, invest in a BOSU ball ($109, bosu.com) and complete this circuit two times through, two to three times a week.

Targets: Core, shoulders, lower body.

Place the ball flat-side down. Rest your forearms on top of the dome and come into a plank position, keeping your shoulders over your elbows. Your body should be in a straight line from head to heels. Pull your abdominals in toward your spine and squeeze your gluteals. Hold for one minute.

Targets: Obliques, shoulders, lower body.

Rest your right forearm on top of the dome, stack your left foot on top of your right, and lift your body off the ground. Make sure you’re in a straight line from head to feet. Contract your abs and squeeze your glutes. Hold for 30 seconds, then switch sides.

Targets: Core, glutes, hamstrings.

Lie on your back with your right foot on the dome, left leg extended toward the ceiling, and arms along the floor, palms up. Press your right foot into the dome and lift your torso until it’s in line with your right thigh. Hold for two counts, then slowly lower to start. Repeat 15 times, then switch sides.

Targets: Core, shoulders, lower body.

Flip the ball over onto its dome. Grip the sides of the platform and come into a plank position. Run in place, quickly bringing each knee to your chest. Continue for one minute.

Targets: Core, shoulders, lower body.

Flip the ball back on its flat side and stand with feet shoulder-width apart. Place both hands on the dome and jump out into a push-up position. (A) Jump back into a squat and stand up. (B) Jump onto and off the dome with both feet. Repeat 12 to 15 times.

Targets: Core, chest, arms, lower body.

Flip the ball over onto its dome. Grip the sides of the platform or place your hands on top of it and perform a push-up, holding your body in a straight line. Do 10 repetitions.