You’ve probably seen it collecting dust in the corner of your gym. It’s that round, half-domed thingy that seems to only garner the attention of a few individuals brave enough to challenge balance and stability in plain view of others.

The BOSU Balance Trainer, created by San Diego personal trainer extraordinaire David Weck, was designed to integrate the many benefits of the stability ball (a.k.a. the Swiss ball, etc.) without having to chase it around the gym. It also allows the user to perform exercises atop either side of the balance trainer – a feat made nearly impossible by the stability ball. BOSU – which stands for “both sides utilized” – can help you take many of your current favorite exercises up a notch, while improving overall balance and stability. Another important benefit of the tool is it helps you remain in the moment, requiring utmost concentration and attention to form. Let your mind wander and you’ll be thrown off faster than a gown on prom night. Staying focused on the tasks at hand will help you make faster gains by recruiting more muscle fibers, and will help you safeguard against injury. Read on to learn why you should make the BOSU Balance Trainer a priority in your weekly routine.

Balance is an extremely important aspect of daily function, however, often we don’t realize it until it’s too late. Many people also believe they are cursed with “bad balance” and cannot do anything to change it. Not so. By performing exercises on top of the BOSU Balance Trainer you will activate all those little stabilizer muscles responsible for maintaining balance. Working on your balance now will up your playing field performance, reduce fall potential and, according to the manufacturer’s Web site, will help you move about with ease and comfort. “By simply standing on the BOSU Balance Trainer, you will intuitively begin to find the path of least resistance, and, as a result, your body will begin to move and operate more efficiently,” says the manufacturer. “Your kinesthetic awareness grows and your movements become more fluid. Improved balance can instill in you a greater sense of confidence that brightens your entire outlook and affects everything you do.”

One of the biggest buzz terms in fitness is core strength. Exercise professionals and those “in the know” tout core strength as one of the most important characteristics of overall fitness. The muscles of the core are considered to be those deep abdominal tissues that provide support to the spine and are the root of all movement. However many people do not have adequate core strength which translates into overall physical instability, back pain and more. By taking a simple exercise such as a biceps curl on top of the balance trainer, the body will recruit and strengthen those small core muscles. The result is greater core stability and increased workout intensity.

Most know that maintaining optimal form when exercising is key to strength improvements and injury reduction. The relative instability and unforgiving nature of the BOSU Balance Trainer requires the user to recruit only those muscles necessary for performing the movement. It will literally toss you off the top if you attempt to use any momentum to complete an exercise.

Now that you know a little bit about this handy training tool, here are several sample exercises sure to test your abilities for a high-intensity and greatly satisfying workout.

The Knee Tuck: Tired of crunches? Give this exercise a try for a tighter, stronger midsection. Place your hands on the flat side up and get into a pushup-style position. Tighten your abs, maintain a neutral spine and slowly bring your right knee in toward your chest. Return to start and alternate. Perform 12-15 repetitions with each leg. For an increased challenge, gently rotate the body by bringing your knee in toward the opposite shoulder.

The Burpee: Boot camp regulars are likely very familiar with this exercise, though adding in the BOSU will take this movement to new and challenging heights. Start in a standing position and grasp the BOSU with the flat side facing you. Squat down, place the BOSU on the ground and extend the legs out behind you, making sure to keep the abs tight and avoid arching your back. Return to start. For a greater challenge, add a pushup into the mix.

The Squat: The BOSU will help you put a new twist on a trusty exercise. Simply sit back into your hips and lower the body until your thighs become parallel with the floor. Return to start. Increase the intensity by hopping at the top of the movement.

The Lunge to High Knee: The lunge is a cornerstone of lower-body workouts. Up your challenge and hit the fast track to greater balance with this exercise. Lunge forward so that your front foot is on the center of the dome (be sure that the BOSU does not slide around or you’ll be in a whole mess of pain), stand up tall and bring the non-weight bearing leg up in front. Hold this position for a few seconds and then return to start.