Body Bar Monday Move with BOSU

Balance is key!

Adding an unstable environment to an exercise is the perfect solution to burn more calories during a workout and really engage your core.  You’ll notice that it will take more effort and sweat to perform a simple move on a BOSU that a stable surface.

As with any exercise, form is critical!  Engage your core and stand/sit tall.  This will prevent injury and guarantee that your muscles are form correctly.

Below are two exercises that we love because the work on some trouble areas like the lower back, obliques and abs.

Paddling on a BOSU


Grab a 9-18lb Body Bar and sit in the center of the BOSU with your legs extended in front of you, knees slightly bent.  Put one leg in front of the other (for less stability).  Lean back to about 45 degrees, contracting your abs to keep yourself stable.  Holding the Body Bar in front of you with both hands shoulder-width apart, begin making paddling motions by dipping the bar to your left and then right, in a figure 8 pattern.    Perform 10 times on each side, that is one set.

Advance: bring yours legs off the ground, forming a v-shape with your body while performing the rowing motion.

Dive and Roll

Place your Body Bar two feet in front of a Bosu.  Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the Body Bar toward the Bosu as you lower your legs toward the floor (B). Roll back to start. That’s one rep. Do 12 to 15 reps

Below is a video we just have to share from the USA Swimming Organization.  This workout will engage all of your muscles!

If you would like some more Body Bar exercises with the BOSU, Body Bar offers two great videos with full Body Bar/BOSU workouts.  Visit the links below for more information :


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