It may look like a stability ball, but it is so much more than that! The BOSU, an acronym which stands for “Both Sides Up”, creates an unstable surface when you’re exercising to engage more muscles and intensify moves for a better workout. By having a dome on one side and a flat platform on the other, the BOSU ball can be used for a variety of different exercises that will add another element to your workout.
Don’t feel intimidated by this piece of equipment! Here are some exercises you can do during your next workout that will turn you into a BOSU ball pro in no time!
Ways to Use a BOSU Ball:
- Cardio – Use it instead of an aerobic step to intensify choreographed moves, or incorporate it into exercises with hops, lunges, jumps etc. for a great cardio workout.
- Flexibility – Improve your flexibility by doing your regular stretches on the BOSU’s dome side. This will increase your range of motion for a deeper stretch.
- Strength Training – Challenge yourself with squats, push-ups, lunges either on the dome side, or on the platform side for a more intense workout.
- Core Workouts – Planks, crunches, lower back exercises etc. are more challenging and effective because of the balancing that must be done on the BOSU’s unstable surface.
1. Plank Pushup
- Begin with the dome side up on the BOSU.
- Start at the top of a pushup position with both hands on the ball shoulder-width apart, arms straight, and legs hip-width apart.
- Lower left forearm down to rest on the ball, and then bring right forearm down to assume a plank position.
- Reverse the move, pushing up first on the right arm and then on the left to come to the top of a pushup position. This is one rep.
- Repeat the move, alternating which arm you bring to the forearm position first.
- Do 10 reps, 3 sets
2. BOSU Squat
- Start by standing on the ball-side of the BOSU, with feet hip-width apart.
- Slowly lower yourself down into a squat, extending your arms out in front of you for balance.
- Push through your heels and rise to start position.
- Engage your abs throughout the exercise for stability.
- To intensify the move, hold dumbbells in each hand, keeping arms at your sides throughout the exercise.
- Do 12 reps, 3 sets
3. Burpees
- Begin with the platform side up on the BOSU.
- Start at the top of a pushup position, hands gripping the edge of the platform, feet hip-width apart, with your body straight and parallel to the floor.
- Jump feet forward to your hands, stand up straight and extend arms to lift BOSU over your head.
- Reverse the move by squatting down and bringing the BOSU (dome-side) to the ground.
- Jump feet out back to start position. This is one rep.
- Do 10 reps, 3 sets.
4. BOSU V-sit
- Place BOSU, dome-side up, on the ground
- Sit on the BOSU with hips slightly forward
- Slowly raise legs and lean back slightly to form a “V” position with your torso and thighs.
- Keep your back straight and abs contracted throughout the entire exercise.
- Lift your arms out in front of you and hold position for 30-60 seconds.
- Repeat move 4 times, trying to hold your position for a longer amount of time each rep.
5. Lunge
- Begin by standing with a BOSU about 1 foot in front of you, dome-side up.
- Lunge forward with your right leg, planting your foot on the top of the BOSU.
- Dip left knee so it is about 3 inches from the floor.
- Push through your right heel and return to start position
- Switch legs and repeat move.
- To intensify the exercise, hold dumbbells in each hand at your sides.
- Do 12 reps, 3 sets in total, alternating legs during the exercise
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