Exercise of the Week - Dead Bug on the BOSU Balance Trainer

If you're looking for new ways to work the core, the BOSU Balance Trainer is a great tool. It may seem a little strange (or like a big blue boob, as many of my clients refer to it) with its squishy dome and flat bottom, but it's excellent for just about any activity you can think of, from cardio work to ab exercises.

The Dead Bug is a favorite of mine on the Balance Trainer because it's challenging without having to do a lot of extra movement yet, at the same time, it's easy to add intensity when you need to. The key with any supine (or face-up) movement on the Balance Trainer is to find the spot that allows you to balance without tipping forward or backward. You also want to go nice and slow. If you feel any strain on your lower back, modify by keeping one foot (or both) on the floor. This move can also be done on the floor.

Do it right: Sit with your hips a little forward of the bull's eye on the Balance Trainer and lie back, drawing the knees in towards the chest and keeping the hands on the dome for support. Take the hands away and see if you're balanced - if not, shift forward or back until you find a position you can hold without tipping. Take the arms straight up and extend the knees just a bit until they're at 90-degree angles (shins parallel to the floor). Balance here for 20-30 seconds or, to add intensity, lower the opposite arm and leg towards the floor, return to start and repeat on the other side for 8-12 reps.

More Exercises on the BOSU Balance Trainer
Video Exercises to Strengthen the Core