Adding an element of instability to your training is a great way to continue to challenge the core as you progress and get stronger. Mixing it up with objects like the BOSU or medicine ball will vary up your routine to keep your body on it’s toes.
Here are three great moves to try:
1. Medicine Ball Plank: Do a plank with hands on a medicine ball instead of on the floor. Hold for 30 seconds. As you improve, try using one ball under each hand. Really a pro? Add balls under each foot, too. The added instability forces abs to engage (if they don’t you will literally fall over). Build up to a one-minute hold.
2. Single-Leg Squat/Row: Holding a cable in your right hand, do a single-leg squat with left leg either in front or behind you. As you come up from the squat, row with right arm. This contra-lateral relationship recruits more core muscles to move and balance the body. Do 12-15 reps. Switch sides; repeat. Do 3 sets.
3. Flip the BOSU and stand on the flat surface holding a dumbbell in right hand, elbow bent, weight at right shoulder, palm out. Slowly press the dumbbell overhead, then return to start. You’re simultaneously toning your shoulders and abs since your core must tighten to keep the BOSU steady. Do 12-15 reps. Switch sides; repeat. Do 3 sets.