6 Bosu Ball Exercises That Belong In Your Weekly Routine


The Bosu ball may appear strange at first glance, but this half-platform, half-exercise-ball hybrid is a terrific way to change up your routine. It essentially takes some of your favorite routines — for example, planks, burpees, and lunges — and pumps them up by adding a balance component and waking up your muscle stabilizers. It also improves your range of motion, allowing you to try more difficult exercises as you gain strength.

To get you started, Hannah Davis, C.S.C.S., developed this beginner-friendly bosu ball workout. Not only does it give you a full-body blast, but you’ll be out the door in under 15 minutes. Here we go!

Beginner Bosu Ball Workout

How it works: Grab some space and perform these exercises in order for the recommended rep range. Do 2 to 3 rounds of these bosu ball exercises.


A. Stand with feet at hip-width distance holding bosu (platform) flat side to chest. Hinge forward at hips; bring bosu down to the floor.

B. Jump back into plank position with shoulders over wrists, and perform a push-up.

C. Jump both feet back in, stand, and press bosu up overhead for 1 rep. Do 10 reps.

Note: To make this exercise easier, you can step back instead of jumping, and/or drop to your knees for a modified push-up.

Side-to-Side Hop

A. With the round side of the bosu facing up, place right foot on the center of the bosu, keeping left foot on the ground to the left of the ball.

B. Jump, and replace the right foot with the left foot, landing with your right foot to the right of the bosu ball for 1 rep.

C. Quickly repeat, jumping side-to-side for 20 reps.

Plank Up-Downs

A. Start in forearm plank on bosu ball, round side up. One hand at a time, push yourself up to a high plank position.

B. Return back down to forearm plank for 1 rep.

C. Do 15 reps, alternating your lead hand each time.

Front Lunge

A. Stand with feet together about a foot in front of the bosu, round side up. Lunge back with right foot landing in center of bosu.

B. Lower into lunge, bringing right knee close to ground. Lift back up for 1 rep. Do 10 reps per leg.

Note: To make this exercise more difficult, hold a dumbbell in each hand.

Plank Taps

A. Start in a high plank with both feet balancing on the center of the bosu, flat side up.

B. Engaging your core, lift your right foot up and tap it to the side of the bosu.

C. Return to start for 1 rep. Do 20 reps, alternating sides.

Single-Leg Bridge

A. Start on your back with right foot on the bosu, round side up. Your left leg should be extended straight up in the air.

B. Push through right heel to lift glutes into air. Lower back to start for 1 rep.

C. Do 10 reps on right side; repeat on opposite side.

Read also: 12 Easy Ways to Modify Your Yoga Practice

What is a BOSU Ball?

The BOSU is a training device that resembles a half-ball. On one side, there’s a rubber dome, and on the other, there’s a spherical, firm platform. The soft half-sphere creates instability, similar to a swiss-ball, while the flat, stiff base gives better equilibrium. The first BOSU balance trainer was invented by David Weck in 1999 and measures 65 cm in diameter for the platform and 20 to 25 cm in height depending on the dome’s inflation pressure.

Why Train with this Bosu Ball?

The name BOSU is nothing other than the acronym of “Both Side Up”, which refers to the two positions that this equipment offers: dome up and platform on the ground, or dome on the ground and base up. Whether it is in one or the other of these positions, the BOSU balance trainer constantly proposes a work in imbalance, which makes all the interest of this material.

The realization of exercises in instability will solicit more the deep muscles than during a traditional training. The stabilizing muscles, such as the deep abdominals and spinal muscles, will intervene to maintain balance during abdominal exercises, squats, and push-ups.

Because of the instability supplied by the flexible half-sphere, the BOSU allows for the creation of a wide range of different, high-quality, and effective trainings, not to mention the fun factor brought by the usage of this material.

Read also: Training Teenagers With Favorite Beginner Moves

What are the Advantages of using Bosu Ball

With a Bosu ball, you can do everything from basic training to more advanced endurance exercises. It is an object that requires “proprioception”, the sense that informs the body of the position of the muscles, to improve balance.

Proprioception is a key concept. It refers to the ability of the nervous system to receive information from the muscles, joints and bones. The more information the nervous system is able to receive, the easier it will be to locate your body in space. For athletes, this global balance is essential insofar as it allows them to move better and to create gestural and postural automatisms.

With the Bosu, you will:

  • Learn to control your movement, posture and body positioning.
  • Improve your flexibility.
  • Improve your balance because placing the flat part up creates an unstable and wobbly platform. In this position, the body needs to activate the stabilizing muscles.
  • Prevent injuries by strengthening different areas such as the abdomen, knees, ankles, feet, glutes or back.

A Bosu ball can also be a useful tool for injury rehabilitation. Therefore, this equipment is also used in specific programs designed to strengthen the back to relieve or prevent pain in this area. Your back and abdominal muscles play a crucial function in the fulfilment of your numerous actions on a daily basis by maintaining your balance. As a result, proprioception must be used to strengthen them.

In this way, using a BOSU to practice proprioception is a great complement to your regular gym workouts. The latter will assist you to build muscle mass and grow your superficial muscles (muscles located just beneath the skin such as the biceps, triceps, pectorals, shoulders, backs, quadriceps, or calves). Proprioception will assist you in achieving your objectives by strengthening the muscles and joints that stabilize you.



I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

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