Get a Full-Body Workout With These Effective Bosu Ball Exercises

Every fitness fanatic loves a good exercise challenge, yet it’s so easy to find yourself stuck in a rut. If you’re looking for a way to take your workout to the next level, try using a Bosu ball. Livestrong.com says this piece of equipment forces you to work extra hard to maintain stability. This helps strengthen your midsection and allows you to work on your balance while also toning other muscle groups. During your next workout, complete these five basic exercises with a Bosu ball for a full-body routine that increases strength, stability, and burns tons of calories.

1. Forearm plank

Male athlete performing a plank

Planks on a Bosu ball are tough. | iStock.com/MeikePetri

Plank exercises are great for targeting your major core muscles. Not only does this move work your abs, but it also targets your obliques, back, shoulders, and hips. Real Simple says you’ll perform the exercise in a plank position with your forearms resting on the ball side of the Bosu. (You can also perform a regular plank by placing the palms of your hands on the ball instead). You’ll hold this position for one minute. The key to making this move as effective as possible is to maintain proper form. Your shoulders should be right above your elbows, your back flat, and glutes and abs tight the entire time.

2. Push-up

Bosu diamond push-up

Push-ups on a Bosu ball are tough. | iStock.com/Lunamarina

The classic push-up is one of the most effective workouts for strengthening your arms, chest, core, and shoulders. Muscle & Fitness demonstrates how to translate it to a Bosu ball. You’ll start in a regular plank position with your hands resting on the flat side of the Bosu. After you’re in this position, perform a push-up, keeping your elbows close to your sides. This will work your triceps and make the move more challenging. Your hands should always be right under your shoulders, and your back should remain flat throughout.

3. Burpees

People at the health club with personal trainer

Performing burpees on Bosu balls is a great cardio exercise. | iStock.com/Satyrenko

Burpees are a great form of cardiovascular exercise to add to any fitness routine. Add a Bosu ball and you’ll get even more out of the move. This exercise speeds up your heart rate while working your legs, core, and arm muscles. PopSugar says to hold the Bosu ball at chest level, with the flat side of the ball facing toward you. Get into a squat for the starting position, then bend down toward the ground and place the ball side of the Bosu on the floor while you jump your legs back into a plank position. Immediately perform a push-up, and then jump your legs back into a low squat, then spring straight into the air while holding the Bosu over your head. Repeat 10 to 12 times for one set.

4. Side lunge

Bosu balls are often used in balance training

Bosu balls are often used in balance and strength training. | iStock.com

You can expect to work your quads, hamstrings, calves, and glutes with this simple move. Livestrong.com explains you’ll place the Bosu ball flat on the floor and stand with your right foot on the center of the ball, your left foot on the ground next to it. Step your left foot out to the side and sink into a lunge with your weight over your right leg, bending at your hips. Your right knee shouldn’t go past your toes if you’re doing this exercise correctly. Squeeze your glutes at the bottom of the move, then return to starting position. Complete one set and repeat on the other side.

5. Boat pose

bosu training in fitness club

Need an ab workout? Try this move. | iStock.com/KatarzynaBialasiewicz

The boat pose engages your abs, hip flexors, and spine just by holding a basic pose. Active.com mentions, with correct form and performed regularly, it can also help activate the kidneys and improve digestion. To start, the site says to sit in the center of the Bosu ball, feet on the ground. Lift your feet off the floor until your legs are at a 45-degree angle. Your glutes should be the only thing resting on the ball, but you can use your hands to help you find your balance at first. When you feel like you can balance on your own, lift your arms straight out in front of you so they’re parallel to the floor, hands by your knees. Your shoulders should be pulled back, chest lifted up, and core engaged. If you’re just getting started, try holding the pose for 15 seconds. Eventually, you’ll want to aim for a full minute.