15 Best Bosu Ball Exercises That Tone Your Entire Body

Bosu is short for “both sides up,” which pretty much sums up how it’s used. In other words, you can turn a Bosu ball to either side and still get a killer workout on the wobbly surface. As a result, you’ll engage your core while using other muscle groups to stay stable. A Bosu ball can help you build full-body strength and balance.

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 to complete this volume of sets and reps may vary, depending on your pace.)

Mountain Climbers

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.

Forearm Plank With Reach

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.

Sit Up

That’s one rep. Complete as many reps as possible in 30 seconds.

Single Leg Glute Bridge

That’s one rep. Complete 10 to 12 reps on each side.

Plank Jack

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.

Side Plank

Hold for 30 seconds, then repeat on the other side.

Pushup

That’s one rep. Complete as many reps as possible in 30 seconds.

Glute Bridge

Slowly lower back down to start. That’s one rep. Complete 10 to 12 reps.

Plank Leg Lift

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.

Burpee

Reverse movement to return to start. That’s one rep. Complete as many reps as possible in 30 seconds.

Split Squat


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.

Shoulder Taps

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.

Boat Pose

Extend arms out straight in front of body and hold for 30 seconds.

Chest Press

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.

Side Squat

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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