Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor.
Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and avoid letting them move up toward your ears. Do not hyperextend your lower back. Ensure that you continue to breath normally throughout the exercise.
Hold for 5-20 seconds, rest, then repeat 3-5 more times.
Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down.
Inhale, then exhale and twist from the waist to one side. Slowly return to the start position. Repeat to the other direction. Your hips should remain facing forward at all times.
Repeat 3-4 times in each direction.
Stand upright on the top of the BOSU.
For better balance, you may bring your arms out to the side. Carefully shift your weight so that you are standing on just your right foot. Without leaning to the side, take your left leg away from your body, then slowly return until your toe just touches the BOSU.
Repeat 10-15 times
Repeat as above while standing on the left leg.
Variation: Hold the 'star' position for 10-20 seconds, repeat 3 times, then switch sides.
Flip the BOSU over so that the black side is facing upwards. Start in the push up position with your hands directly below your shoulders, and your neck, torso, and legs forming a straight line. Keep your core engaged throughout the exercise and avoid letting your hips drop.
Maintain the straight line with your body as you bend your elbows and then push yourself back up. Inhale as you bend your elbows, exhale as you push up to the start position.
Repeat as many times as you can do with proper form. Rest, then repeat as desired.
Stand on the BOSU with your knees slightly bent, core engage, shoulders and arms relaxed. Avoid letting your ankles roll out.
Bring your hips back and bend your knees as if you are trying to sit on a chair. As you squat, lift your arms up overhead. Your knees should stay in line with your toes. Try to avoid pressing down on either your toes or your heels.
You can either hold this position for 10-30 seconds, as in a wall sit, or you can do 8-12 reps dynamically.
Rest, then repeat the exercise as desired.