As promised in BOSU Ball, here are some BOSU ball exercises for you to try.
Plank (abs)
Begin with the flat side of the BOSU facing up. Make a fist with both hands and rest your forearms on top of the BOSU so that your thumbs are facing up.
Stretch both legs out straight behind you, anchoring the balls of your feet to the ground.
Contract your abs and push yourself up into a plank position, making sure to keep your back flat and your butt down, so that your body is in a straight line.
Hold this position for 30 seconds or as long as you can, making sure to breathe normally throughout. Repeat 2-3 times.
Body bar Front Squats (legs)
Stand on the flat side of a BOSU with your legs at hip width. Hold a barbell or Body Bar in front of you with your arms crossed at your chest so that it rests on your elbows.
Contract your abs to help you balance as you squat down, keeping your torso straight and weight back in your heels so that your knees don’t move forward of your toes.
Once your thighs are parallel to the ground, pause briefly, then stand back up to the starting position; repeat. Perform 2-3 sets of 10-15 repetitions.
Reverse Dumbbell Lunges (legs)
Place a BOSU on the ground with the dome side facing up. Stand with your feet together behind the BOSU, holding a dumbbell in each hand down at your sides.
Take a step backward onto the center of the dome with one foot and drop down into a lunge, contracting your abs to help you balance.
Your back leg should be bent with your heel off the BOSU and the upper part of your front leg parallel with the ground.
Make sure both feet point forward and don’t let the knee of your front leg move out over your toes.
Pause briefly, then step back to the starting position; repeat. Perform 10-15 repetitions, then work the opposite leg for the same number of reps. Do 2-3 sets with each leg.
Bridges (butt, rear thighs and lower back)
Lie supine on the floor with your legs hip width apart and knees bent at 90 degrees, and rest your feet atop the dome side of a BOSU. From this position, lift your hips and squeeze your glutes as you come up into a bridge.
Pause briefly, then lower your hips back down; repeat. Try not to let your hips touch the ground between reps. Perform 2-3 sets of 10-15 repetitions. [source: Best Body]