Bosu Ball Exercises

If you like this please share!

Something a little bit different today.  We all know that exercise is a vital part of a healthy lifestyle.  Have you heard of the Bosu Ball?  Basically it is a versatile fitness aid that can help with all sorts of work outs.  The Bosu ball improves balance, core strength and co-ordination. Using the Bosu Ball dome side up provides a moving surface while the whole device is still rigid and safe. This instability adds challenge and fun.  If you really want to challenge yourself turn the Bosu over and try it with the dome side down.   It will take anyone years to master the Bosu and because it is small and light it is easy to store around the home or even take on vacation.


For anyone looking to get started with Bosu we are pleased to offer some interesting Bosu ball exercises that you can try.

Bosu Ball Exercises

Core stability is one of the biggest benefits of using a BOSU ball. With these five abdominal exercises, you can maximize your abdominal workouts and develop a ripped set of abdominal muscles.

  1. Crunches

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Sit on the BOSU ball with your knees bent.
  2. Lie back so that your back is arched across the BOSU ball.
  3. Bend your elbows and bring your hands up to the side of your head.
  4. Slowly lean forward and crunch your abs together until they are fully tensed.
  5. Slowly release the tension in your abs, lie back and return to the starting position.
  6. Repeat for as many repetitions as you desire.
  7. Sit up fully, get off the BOSU ball and stand up to complete the exercise.

 

  1. Bicycle Crunches

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

 Sit on the BOSU ball with your knees bent.

  1. Lie back so that your back is resting across the BOSU ball.
  2. Bend your elbows and bring your hands up to the side of your head.
  3. Bring your legs off the ground and bend your knees so that both your knees and your waist are at a 90-degree angle.
  4. Pull your left knee in towards your body and extend your right knee. At the same time, rotate your right shoulder and elbow towards your left knee.
  5. Pull your right knee in towards your body and extend your left knee. At the same time, rotate your left shoulder and elbow towards your right knee.
  6. Repeat for as many repetitions as you desire.
  7. Sit up fully, get off the BOSU ball and stand up to complete the exercise.

 

  1. Planks

Equipment Required:

  • 1 BOSU ball (platform side up)

Instructions:

  1. Place the BOSU ball in front of you.
  2. Kneel down and place your forearms on the BOSU ball.
  3. Bring your knees off the ground, balance on your toes and forearms, tighten your core muscles and hold this position.
  4. Roll the BOSU ball from side to side as you hold the plank while keeping your core muscles tight.
  5. Hold the plank for as long as you can.
  6. Place your knees on the floor, take your forearms off the BOSU ball and stand up to complete the exercise.

 


  1. Extreme Planks

Equipment Required:

  • 1 BOSU ball (platform side up)
  • 1 stability ball

Instructions:

  1. Place the BOSU ball and stability ball on the floor about four feet apart.
  2. Place your feet on the stability ball and your forearms on the BOSU ball.
  3. Get your balance and contract your core muscles.
  4. Hold the extreme plank for as long as you can.
  5. Take your forearms off the BOSU ball, place your hands on the floor, take your legs off the stability ball and stand up to complete the exercise.
  6. V Hold

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Place the BOSU ball on the floor.
  2. Sit on the BOSU ball with your legs straight out in front of you, your toes pointed upwards and your hands on the BOSU ball.
  3. Raise your legs off the ground, lean back slightly, tighten your core muscles and get your balance.
  4. Take your hands off the BOSU ball and stretch them out at either side.
  5. Slowly raise your arms above your head and clap your hands together.
  6. Slowly lower your arms back to your side.
  7. Repeat for as many repetitions as you desire.
  8. Place your feet on the ground, get off the BOSU ball and stand up to complete the exercise.

Optimal balance is one of the main benefits of using the BOSU ball. Since you’re using an unstable surface, performing any exercise on the BOSU ball helps improve your balance. However, the five exercises balance exercises below will take it to the next level and make you a BOSU balance master.

  1. Leapfrogs

Equipment Required:

 

  • 2+ BOSU balls (platform side up)

Instructions:

  1. Arrange the BOSU balls on the ground about a foot apart.
  2. Stand on one of the BOSU balls and get your balance.
  3. Jump to the next BOSU ball and get your balance.
  4. Repeat for as many repetitions as you desire.
  5. Step off the BOSU ball to complete the exercise.

 


  1. Single Legged Balance

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Stand on the BOSU ball with both feet and get your balance.
  2. Slowly raise your left knee off the BOSU ball and get your balance on your right leg.
  3. Balance on your right leg for as long as you can.
  4. Slowly lower your left knee back down onto the BOSU ball.
  5. Slowly raise your right knee off the BOSU ball and get your balance on your left leg.
  6. Balance on your left leg for as long as you can.
  7. Slowly lower your right knee back down onto the BOSU ball.
  8. Step off the BOSU ball to complete the exercise.

 

  1. Single Leg Toe Touch

Equipment Required:

  • 1 BOSU ball (platform side up)

Instructions:

  1. Stand on the BOSU ball with both feet and get your balance.
  2. Slowly raise your right knee off the BOSU ball, stretch your arms out to the side and get your balance on your left leg.
  3. Slowly lean forward and touch your left foot with your right hand.
  4. Slowly lean backwards and return to the starting position.
  5. Slowly lower your right knee back down onto the BOSU ball.
  6. Slowly raise your left knee off the BOSU ball and get your balance on your right leg.
  7. Slowly lean forward and touch your right foot with your left hand.
  8. Slowly lean backwards and return to the starting position.
  9. Slowly lower your left knee back down onto the BOSU ball.
  10. Repeat for as many repetitions as you desire.
  11. Step off the BOSU ball to complete the exercise.

 

  1. Single Leg Weight Shift

Equipment Required:

  • 3 cones
  • 1 BOSU ball (dome side up)

Instructions:

  1. Place the BOSU ball on the ground and put a cone at the front, back and left side of the BOSU ball.
  2. Stand on the BOSU ball with both feet and get your balance.
  3. Slowly raise your left knee off the BOSU ball and get your balance on your right leg.
  4. Slowly kick your left leg out behind you and push the cone away from the BOSU ball.
  5. Slowly bring your left leg back into the middle of the BOSU ball.
  6. Slowly kick your left leg out to the side and push the cone away from the BOSU ball.
  7. Slowly bring your left leg back into the middle of the BOSU ball.
  8. Slowly kick your left leg out to the front and push the cone away from the BOSU ball.
  9. Slowly bring your left leg back into the middle of the BOSU ball and place it on the BOSU ball.
  10. Step off the BOSU ball and re-arrange the cones so that one is at the front, one is at the back and one is at the right side of the BOSU ball.
  11. Stand on the BOSU ball with both feet and get your balance.
  12. Slowly raise your right knee off the BOSU ball and get your balance on your left leg.
  13. Repeat steps 4 to 9 with your right leg.
  14. Repeat for as many repetitions as you desire.
  15. Step off the BOSU ball to complete the exercise.

 

  1. Wobble Board

Equipment Required:

  • 1 BOSU ball (platform side up)

Instructions:

 

  1. Stand on the BOSU ball and get your balance.
  2. Slowly rotate the BOSU ball to the left.
  3. Slowly rotate the BOSU ball to the right.
  4. Slowly rotate the BOSU ball to the front.
  5. Slowly rotate the BOSU ball to the back.
  6. Repeat for as many repetitions as you desire.
  7. Step off the BOSU ball to complete the exercise.

BOSU balls are most widely known as a balance building tool. However, they’re incredibly versatile and can also be used to perform fast paced, heart pumping cardio exercises. The five exercises listed below are great for boosting your cardiovascular fitness and burning some serious calories.


  1. Burpees

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Jump onto the BOSU ball.
  2. Jump off the BOSU ball and land in a squat position.
  3. Place your hands on the BOSU ball and kick your legs out behind you so that you are in a push up position.
  4. Pull your legs back in and return to the starting position.
  5. Repeat for as many repetitions as you desire.
  6. Step off the BOSU ball to complete the exercise.

 

  1. Jogging

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Stand on the BOSU ball and get your balance.
  2. Start to walk slowly on the spot on top of the BOSU ball.
  3. Steadily increase the speed until you are jogging.
  4. Jog for as long as you desire.
  5. Step off the BOSU ball to complete the exercise.

 

  1. Jumping Jacks

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Stand on the BOSU ball and get your balance.
  2. Start to bounce up and down on the BOSU ball and get your balance.
  3. Start stretching your arms out to the side as you bounce.
  4. Start to bounce from one leg to the other, while stretching your arms out to the side each time you bounce.
  5. Do jumping jacks for as long as you desire.
  6. Step off the BOSU ball to complete the exercise.

 

  1. Shuffles

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

 

  1. Place your right foot on the BOSU ball and your left foot on the ground.
  2. Bend your right knee and touch your right foot with your left hand.
  3. Jump off the BOSU ball and land with your left foot on the BOSU ball and your right foot on the ground.
  4. Bend your left knee and touch your left foot with your right hand.
  5. Jump off the BOSU ball and land with your right foot on the BOSU ball and your left foot on the ground.
  6. Repeat for as many repetitions as you desire.
  7. Step off the BOSU ball to complete the exercise.

 

  1. Step Ups

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Place the BOSU ball on the floor in front of you.
  2. Step onto the BOSU ball with your left foot and follow this up with your right foot.
  3. Step off the BOSU ball with your left foot and follow this up with your right foot.
  4. Mix the exercise up by stepping on and off with a different leading foot and stepping off at different sides of the BOSU ball.
  5. Do step ups for as long as you desire.
  6. Step off the BOSU ball to complete the exercise.