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Four Step by Step BOSU Exercises

Balancing Act: Trainer's BOSU Exercises For Postpartum Moms

Motherhood is a balancing act so a BOSU balance trainer ($130) is an appropriate device for moms to use when they are fighting the postpartum pounds! Our friends over at Equinox set me up with Amy Fiske, an NSCA-certified personal trainer, who is helping me get back in shape. Here are some of the BOSU exercises she recommends.

BOSU Hip Raise
(Targets the glutes and hamstrings)
Lie face up with your knees bent and feet flat on the BOSU. Raise your hips up toward the ceiling by squeezing your glutes and pressing down through your heels. Try to imagine a straight line going from the top of your knees to your shoulders. Hold for a few seconds and then return to your starting position.

BOSU Plank
(This targets the core)
Lay flat on your stomach, position your elbows under the shoulders on top of the BOSU, then curl your toes under and push your body up by resting your weight on your elbows and tightening your torso. This can be done by pulling your navel in toward your spine so your hips don’t sag. Your body should be in a straight line from head to heels. The neck should be kept in-line with the rest of the spine. Keep breathing naturally throughout the exercise. Hold for about 30 seconds. Make the exercise less challenging by holding this position on your knees or by placing your forearms on an elevated surface. Make it more of a challenge by adding in a leg lift.


Keep reading for two more exercises.

BOSU Lunge
(This targets quads, glutes, and thighs)
Stand with one foot in front of the other in a staggered stance. The front foot stays flat on the BOSU and the knee is slightly bent. The back heel is raised with the ball of the foot planted on the ground (your feet should be 2 to 3 feet apart). Lower yourself as far as you can without the rear knee touching the floor and push yourself back to the starting position. Try to keep your front thigh parallel to the ground and your torso. Your glutes muscles should be tight. Make this exercise more challenging without using the support or by adding weights.

BOSU Squat
(This targets quads, glutes, and thighs)
Stand tall with your feet shoulder-width apart on top of the BOSU, lower yourself as far as you can by pushing back your hips and bending your knees. You can stand with a chair behind you so you can aim your hips toward the seat; this will help keep your torso upright and your thighs parallel to the floor. Make sure you press your weight down onto your heels — this will help stop the knees coming over the toes. Finally, try to keep a natural arch in the lower back. Make the exercise more challenging by adding weights.

Follow the entire Battle of the Baby Weight series here!

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