41 Exercises to Do on a Bosu Ball
I’m sure you’ve seen a Bosu ball at the gym before. It’s that half-circle stability ball gathering dust in the corner.
I’m also fairly certain that you’ve never used a Bosu ball before, at least not of your own accord. If you have a trainer, he or she may have gotten you to do a few reps of something on one, but us regular gym-going folk tend to look at the contraption and see a whole lot of question marks.
The truth is, the Bosu ball is one awesome piece of equipment. It makes otherwise “eh, that was easy” moves, like squats, much, much harder by adding an element of instability—which means, of course, a better workout. Here, I’ve rounded up and organized 41 terrific moves you can do on a Bosu ball, with links to demos so you can see proper form. Try working, six—one from each group below—into your fitness routine this week, then come back here and tell me how it went.
PLANKS
1. Bosu Ball Forearm Plank
Variation: Extended Arm Plank
2. Bosu Ball Side Plank with Lateral Shoulder Raise
6. Bosu Ball Side Plank with Leg Lift
7. Side Plank and Hip Raise with Arm on the Bosu
Variation: Side Plank and Hip Raise with Feet on the Bosu
8. Side Plank with Hip and Leg Raise with Arm on the Bosu
Variation: Side Plank with Hip and Leg Raise with Feet on the Bosu
ABS
10. Bosu Ball Oblique Crunches
11. Bosu Ball Bicycle Crunches
12. Bosu Single-Leg Ab Extension
PUSH-UPS
16. Push-Ups with One Hand on the Bosu
17. Two-Handed Push-Ups on the Bosu
19. Bosu Push-Ups with Glute Lifts
{Related Post: 25 Plank Variations You Have to Try}
LEGS
24. Bosu Static Lunge with Ball Throw
25. Bosu Squats
26. Bosu Squat with Shoulder Press
27. Bosu Ball Side-to-Side Squats
28. Bosu Squat V-Sit
ARMS & BACK
31. Bosu Triceps Dip
32. Bosu Bicep Curl
34. Bosu Rows
CARDIO
37. Bosu Burpee
39. Bosu Toe Taps
41. Bosu Box Jump
Like what you’re reading? Stay in touch with Be Well Philly—here’s how:
