Six-Pack BOSU

Start by sitting on the BOSU trainer in a semi-reclined position. Be sure to keep your abdominals very tight throughout the entire drill. Your partner sits facing you. He or she throws the ball to you, and you catch it and throw it back. Your partner’s goal is to try to get you to lift one foot off the ground or to touch down with one of your hands. He or she can make the exercise more difficult by throwing the ball slightly off to one side, trying to put you off balance. Every time one of your feet lifts or your hand touches down, your partner gets a point. Play the game for 1.5 minutes and then switch. This is a great drill for developing abdominal strength and core stability.

King of the BOSU

Stand on the BOSU trainer. Your partner stands on the floor holding a medicine ball. Again, his or her goal is to put you off balance so you touch down. The drill begins with your partner throwing the ball to you; you catch it and throw it back. Your partner can circle around you, leading you in one direction and then the other. You follow your partner by adjusting your feet and continuing to catch and throw the ball. Every time one of your feet touches down, your partner gets a point. Play the game for 2 minutes and then switch. This is another great drill for developing balance and stability.

Medicine Ball Exercise 9

Lateral Flexion w/ Stability Ball
1. Starting Position: Lie on your side over the stability ball and spread your legs for balance.
2. Hold a medicine ball over your head and curl up towards the ceiling. Lay back down across the ball and repeat the movement.
3. Repeat with the other side.