I know many of you have seen BOSUs — the blue and black 'half-balls' — around your gym, but have stayed away from these scary contraptions. USE THEM! They are amazing! Just like the regular exercise ball, a BOSU forces your body to stabilize, therefore you use MORE muscle fibers and get FASTER results.

Try out these exercises

Squats:
Place the flat side face down and stand on the BOSU. Make sure your feet are directly under your hips and squat. As you bend into your squat position, make sure your knees don't angle over your toes. Repeat slowly and with as much control as possible for 12-15 reps.

Advanced — Squat Jump: If you want to take it a step further, when you get to the bottom of the squat, spring up and jump straight up, landing back in a squat position. Always land with a 'soft knee.' Landing straight-legged will not absorb.

Push-ups:
Place the blue side face down and hold on to the handles of the BOSU. From your toes/knees, lower to 90 degrees in your elbow then push up straight up. Try to keep the BOSU flat throughout the motion.

Advanced — Cross-Over Push-ups: Place the BOSU black side down with one hand in the middle of the BOSU and the other hand on the ground (just wider than shoulder-width apart). From your toes, push up and, maintaining your body off the ground, switch hands and push up. Switch sides after every push-up. This will work your ENTIRE BODY!

Lunge:
Place the black side face down, standing in a lunge position with your front foot directly on the BOSU, your hands on your hips for balance. Slowly bend until your front knee is at 90 degrees, then raise up. Lower and raise 12-15 times then switch legs.

Advanced — Reverse Lunge: Place the black side face down and stand on the BOSU with both feet. Place your hands on your hips for balance. Maintaining your balance, step back with your left foot (off the BOSU), all the way into a lunge position. Bend until your right knee is at 90 degrees, then step your left leg back onto the BOSU. Alternate legs, each one stepping back into a reverse lunge (12-15 times per side).