Have you ever looked at a Bosu ball and thought: “What the heck am I supposed to do with this?” I guarantee you’re not alone. The piece of equipment—that kind of looks like a stability ball cut in half— isn’t necessarily intuitive. Yet, it’s such an incredible tool to help you build strength and adds the extra challenge of balance training. It essentially takes many of your favorite bodyweight and dumbbell strength moves and dials them up a notch by adding an unstable surface.
The Bosu ball (Bosu is an abbreviation for “both sides up,” by the way) creates instability, which forces you to engage your core and use more muscle groups in order to keep your body in the right form and position. As a result, you can expect to improve your balance, and give your entire body an even bigger challenge.
A Bosu ball workout is a great way to mix in to your routine a few times a week to add intensity and variety, while keeping your muscles guessing. Changing up your workouts is crucial for seeing results—you don’t want your body to get used to doing the same thing over and over. So incorporating the added Bosu challenge means even more muscle-popping perks!
If you’re eager to try it out, I’ve compiled 15 of my favorite Bosu ball exercises that you can put together for an incredible workout.
Time: 10 to 20 minutes
Equipment: Bosu ball
Good for: Total body
Instructions: Choose two to four moves per muscle group (upper body and lower body). Complete the indicated number of reps or time, then continue to the next move. Repeat the entire circuit three times. (The time complete this volume of sets and reps may vary, depending on your pace.)
How to: Start in a high plank with hands gripping flat side of Bosu ball and round part on floor. Keep shoulders over wrists while alternating between driving left and right knee toward chest. That’s one rep. Complete as many reps as possible in 30 seconds.
How to: Start in a forearm plank with arms resting on round side of Bosu ball and elbows under shoulders. Extend right arm out to tap floor in front of body. Return to start and repeat on the other side. That’s one rep. Complete as many reps as possible in 30 seconds.
How to: Start in high plank with balls of feet resting on round side of Bosu ball and wrists under shoulders. Step right foot down to the floor on the side of the Bosu, then the left. Reverse the movement to return to start. That’s one rep. Complete as many reps as possible in 30 seconds.
How to: Start in a seated position with feet flat on floor, tailbone and lower back resting on round side of Bosu ball, upper body curled toward knees, hands behind head, and elbows wide. Arch upper body body back over surface of ball until shoulder blades touch it, then engage abs to return to start. That’s one rep. Complete as many reps as possible in 30 seconds.
How to: Start lying on right side with legs together and extended straight on mat, left foot on top of right, torso upright, right forearm resting in center of round side of ball, and left resting on ball in front of body. Press right forearm down into Bosu ball, lift hips off floor until body forms straight line from head to heels, and raise left arm toward ceiling at shoulder height. Hold for 30 seconds, then repeat on the other side.
How to: Start lying on back with arms at sides and legs bent at 90 degrees, heels resting on round side of Bosu ball. Press through feet and lift hips up off the floor to create a long diagonal line from shoulders to hips to knees. Squeeze glutes at the top and draw abs in to avoid overextending the spine. Slowly lower back down to start. That’s one rep. Complete 10 to 12 reps.
How to: Start lying on back with arms at sides, right leg bent at 90 degrees, heel resting on round side of Bosu ball, and left leg extended straight in air at 45-degree angle. Keep knees in line with one another and hips level, press through right heel, squeeze glutes, and lift hips up until body forms straight line from shoulder to knees. Lower back to start. That’s one rep. Complete 10 to 12 reps on each side.
How to: Start in a forearm plank with forearms resting on round side of Bosu ball. Lift right leg up to hip height, keeping it straight, then lower back down to start and repeat on the other side. That’s one rep. Complete 10 to 12 reps.
How to: Start in a high plank with hands on flat side of Bosu ball and round part on floor. Bring shoulders in front of wrists while bending elbows until they reach 90 degrees, then press through palms and return to start. That’s one rep. Complete as many reps as possible in 30 seconds.
How to: Start in a high plank with feet wider than shoulders and hands on top of round side ofBosu ball. Tap right hand to left shoulder, return to start, and then left hand to right shoulder. That’s one rep. Complete as many reps as possible in 30 seconds.
How to: Start in a high plank with hands gripping flat side of Bosu ball and round part on floor. Jump forward into a squat position, feet framing outside of Bosu ball. Rise to stand, lifting Bosu ball off floor, pressing it up overhead at top. Reverse movement to return to start. That’s one rep. Complete as many reps as possible in 30 seconds.
How to: Start resting head and shoulders on round side of Bosu ball, arms bent at 90 degrees, elbows wide, holding a pair of dumbbells, legs bent, feet flat on floor, hips lifted so body forms one straight line from shoulders to knees. Engage abs and press arms up straight over chest, then lower back to start. That’s one rep. Complete 10 to 12 reps.
How to: Start seated on top of Bosu Ball with hands resting on it behind glutes (fingers facing body), and legs together, bent at 90 degrees and lifted into the air so shins are parallel to floor. Extend arms out straight in front of body and hold for 30 seconds.
How to: Start standing with hands clasped in front of chest, right leg forward and slightly bent, and left leg resting on round side of Bosu ball, heel high. Slowly lower down until left knee is a few inches off the ground, then press through right foot to rise back to start. That’s one rep. Complete 10 to 12 reps on each side.
How to: Start standing next to Bosu ball (round side facing up) with feet together and hands at sides. Step right leg out until foot lands on center of Bosu ball, lower down into a squat, and bring hands to clasp in front of chin. Reverse the movement to return to start. That’s one rep. Complete 10 to 12 reps on each side.
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