Are you looking to upgrade your workouts with something new? If you haven’t tried bosu ball exercises, they could be exactly what you’re looking for to take your fitness to the next level. Enhancing classic exercises like the plank, squats and crunches, bosu ball workouts whip your core into shape, tightening and toning for a body you’ll be proud of! Check out these 10 bosu ball exercises (for beginners and the more advanced bosu ball users) for amazing results!
What is a Bosu Ball?
A bosu ball is a fitness device that has a platform on one side and a rubber dome on the other. It stands for “both sides utilized” or “both sides up”. It was created in 1999 by Davis Weck and has been a popular balance and core training device ever since. Also referred to as stability balls, they add an element of instability to your workouts, forcing you to use your core to steady yourself. You can use both sides of the bosu ball: The domed side for aerobic exercises and athletic drills, and the flat side for balance training.
What are Bosu Ball Exercises Good for?
Bosu workouts are a great addition to your workout regime. They help with core strength, balance and athletic performance overall, and can sharpen your reflexes and reshape your body. With the domed side facing upwards, you can use it like a regular exercise ball and do exercises such as crunches and stretches. Facing the flat side up, you can perform exercises that improve postural stability, and static and dynamic balance.
The bosu ball is most loved for its ability to improve your core strength. It engages almost every muscle along your sides, pulling in your obliques to tighten up your core. Its instability challenges your core muscles so you can take your tightening and toning to the next level. It’s a versatile device, allowing you to ramp up your core work and activate your core muscles. When you do exercises like the plank on an unsteady bosu ball, you’re able to build tight and strong core muscles, more so than without the device.
5 Bosu Ball Workouts for Beginners
Beginner to the bosu ball? Don’t fret. These 5 workouts will show you the basics!
Bosu Ball Workout for Beginners | Howcast
This quick video demonstrates how to do basic bosu ball workouts. They’re exercises that would be great for a beginner, such as one-foot squats, step-ups, crunches and a plank. Check it out to see the right form for each exercise.
Full Body Bosu Ball Workout | PsycheTruth
I love this video, because she demonstrates how to incorporate the bosu ball into other exercises you may enjoy doing. This workout works everything from your legs to your arms, and of course, you core. You’ll also need a couple of dumbbells to complete this regime.
5 Minutes to Better Abs: Core Workout on the Bosu | shortcircuits_fitness
This video features only core exercises, so it’s ideal if you want to whip your core into shape. It features 10 moves that you’ll do for 30 seconds each, for a quick 5 minute workout. From the v-sit, to the leg lift, to the glute bridge, you’re sure to feel the burn!
6 Bosu Ball Moves You Need to Know | FITNESS Magazine
This bosu ball beginner workout takes less than 15 minutes and shows you all the moves you need to know to get a killer workout. These 6 moves include burpees, plank up-downs, front lunge, and more.
5 Bosu Exercises | POPSUGAR Fitness
POPSUGAR Fitness never disappoints with their workout videos, and this bosu ball routine is no different. These 5 exercises are ideal for beginners as they’re easy to follow, yet you’ll still get the tightening and toning results. She shows you how to use the both sides of the ball to reap ultimate results.
5 Advanced Bosu Ball Exercises
If you’ve been using the bosu ball for a while and are ready for more advanced routines, try these ones out for size!
Bosu Pilates | The Live Fit Girl
Pilates is a major toning workout on its own, but throw in the bosu ball and you’re in for an intense 20 minutes! You’ll go from balance exercises to core work, and engage every inch of your body. Also notice that she lays a Pilates mat under her bosu ball since you’ll do some moving around on the floor.
Advanced Bosu Full Body HIIT Workout | Kat Musni Fitness
Ready to take your bosu fitness up a notch? This video is for you! Blending the bosu ball with HIIT, get ready to sweat! This workout engages your entire body, and ecompasses cardio, strength, balance and abs. Are you in? Let’s go!
10 Bosu Ball Exercises: Total Body Balance Training | Kai Simon
If you want to work on your bosu balance, we’ve got you covered with this total body balance training. This workout is definitely on the intense side, but if you’re ready to get fit, you’re going to love these exercises! You’ll also need a medicine ball (your choice of weight) to complete the circuit fully!
Advanced Upper Body Exercises | Howcast
These upper body exercises not only work the top part of your figure, but are also insane workouts for your core! She uses the flat side of the bosu ball to ensure your core is engaged to stabilize yourself. It may only be a few exercises, but they’re sure to work you hard!
30 Minute Full Bosu Ball Cardio Workout | Puzzle Fit
This advanced bosu workout will work every inch of your body. You’ll learn the correct form and posture while getting a great workout in that will earn you excellent results. You’ll work your arms, back, chest, glutes, hips, thighs, upper body and core! Other than the bosu ball, you’ll need a pair of dumbbells.
These bosu ball workouts will get your fit fast! Get the body you’ve been waiting for whether you’re a beginner or more advanced bosu ball user!