6 BOSU Ball Exercises That Will Take Your Usual Workout Up a (Big) Notch
The BOSU Ball may look a little odd, but this half-platform, half-exercise ball hybrid is a great tool to switch up your typical routine. Chances are there's a BOSU Ball (or another brand's copycat that you can use for the same exercises) getting overlooked at your gym. In short, the BOSU Ball basically takes some of your favorite moves — planks, push-ups, and squats, for starters — and makes them that much more challenging by adding in a balance component and waking up your muscle stabilizers. (Related: The Powered-Up Plank Workout That HIITs Your Core Hard?)
Plus, the best BOSU Ball exercises can give you a better range of motion (something stability and mobility training help with, too), so you can try more challenging exercises as you become stronger. The best part: You don't need to be a pro to use one.
To get you started, Hannah Davis, C.S.C.S., developed this beginner-friendly BOSU Ball workout. Not only does the BOSU Ball routine give you a full-body blast, but you'll be out the door in under 15 minutes. (Related: The Advanced BOSU Ball HIIT Workout That'll Make You Feel Like an Athlete)
How it works: Grab some space and perform these BOSU Ball moves in order for the recommended rep range. Do 2 to 3 rounds of these BOSU Ball exercises.
You will need: A BOSU Ball (Buy It, $110, amazon.com) or similar. (For a less costly option, try the Best Choice Products Half Ball Balance Trainer.)
BOSU Ball Burpee
A. Stand with feet at hip-width distance holding BOSU Ball flat side to chest. Hinge forward at hips; bring BOSU Ball 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.
Scale down: Step back instead of jumping, and/or drop to knees for a modified push-up. (Related: The 30-Day Burpee Challenge That Will Totally Kick Your Butt)
BOSU Ball Side-to-Side Hop
A. With the round side of the BOSU Ball facing up, place right foot on the center of the BOSU Ball, 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.
Quickly repeat, jumping side-to-side for 20 reps.
BOSU Ball 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.
Do 15 reps, alternating your lead hand each time.
BOSU Ball Front Lunge
A. Stand with feet together about a foot in front of the BOSU Ball, round side up. Lunge back with right foot landing in center of BOSU Ball.
B. Lower into lunge, bringing right knee close to ground. Lift back up for 1 rep.
Do 10 reps per leg.
Scale up: Hold a dumbbell in each hand. (Related: How to Do Lunges Correctly)
BOSU Ball Plank Taps
A. Start in a high plank with both feet balancing on the center of the BOSU Ball, flat side up.
B. Engaging your core, lift your right foot up and tap it to the side of the BOSU Ball.
C. Return to start for 1 rep.
Do 20 reps, alternating sides.
BOSU Ball Single-Leg Bridge
A. Start on your back with right foot on the BOSU Ball, 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.
Do 10 reps on right side; repeat on opposite side.
Scale down: Keep both heels on the BOSU Ball. (Related: Glute Bridge Exercise Variations to Target Specific Results)