A few weeks ago, I asked Becky to impress me by leading me through one of her workout routines. Mixing up routines and confusing your muscles is a good way to maximize results. Becky lead me through some circuit training and totally kicked my butt! The exercise that exhausted me most was squat holds on the BOSU ball.

For those of you unfamiliar with BOSU, it stands for Both Sides Up or Both Sides Utilized. The BOSU is basically a stability ball that has been cut in half with a platform added in place of one side. My entire body shook as I tried to hold a squat for 30 seconds on the platform side of the BOSU. It was hard. So was the realization that I have been under-training my balance, stability and flexibility.

Stabilization training — one of the key benefits of BOSU exercises — is important for fitness routines because many of our bodies have been deconditioned by sedentary lifestyles. Without proper balance, stability and flexibility, risk of injury inside and outside the gym increases. Stabilization training helps increase your body’s awareness of how it moves in different environments.

Adding balance and stabilization exercises are a great way to sweat and engage muscle groups in new ways.

Here are a 3 exercises you can try with a BOSU:

1. Crunches – Place your lower back about halfway down the BOSU ball and keep your legs in front of you. Bend your knees and keep your feet flat on the ground. Place hour hands behind your head and lay on the ball. Now, do slow crunches. Next, lift your left leg off the ground and bring it to your right elbow during a crunch, then alternate sides, bringing your right leg to your left elbow. Do these slowly, and you’ll feel a great burn!