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Bosu Exercises

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BOSU Ball Workouts to Get Fit

BOSU exercises can be one of the most challenging workouts you will ever do. There are so many fantastic things you can do with a BOSU ball that will help with your fitness. The BOSU is typically seen as a piece of exercise equipment best used for firming your belly. It's true, it will definitely shape your abdominal muscles and will help you develop core strength. However BOSU exercises can be used for a total body workout. I find it grueling.

BOSU exercises can workout every single muscle group in your body. The BOSU ball trainer, as it's officially called, can strengthen your core muscles, your legs and even your upper body. Many exercises that you are used to doing like squats, push ups and sit ups can be done with the BOSU.

I tend to think of the BOSU as one of the best cross-training pieces of equipment you can have if you are trying to get fit. Every gym will have them and there will be exercise classes that will utilize it. And, by the way, if you were wondering what BOSU stands for it's "both sides utilized".

Contents at a Glance

Bosu Balance Trainer Home Version
Core Exercises
Build Core Muscles With BOSU
Get On It!: BOSU Balance Trainer Workout...
Leg Workout
Leg Lunges

Bosu Balance Trainer Home Version

Amazon Price: $139.99 (as of 05/29/2012)

"The home version of the BOSU balance trainer is just as sturdy as the PRO variety used at health clubs. However, it's important that you know how to use it correctly...I recommend this home version to my clients and website visitors because it is far less expensive compared to the pro version and just as effective for home use. -- Linda Ross, PhD, Seattle, WA, United States

Core Exercises

Exercises you do on the BOSU that requires you to stabilize your body will workout your core muscles. The first BOSU exercise that most people know is the abdominal workout. Sitting on the BOSU and trying to get your balance while doing scissor kicks or crunches.

Other core workouts include using a medicine ball and having someone throw it to you as you are seated on the BOSU. You catch it, go back slightly, rotate side to side, then throw it back. Or they throw to either side and you catch it. That BOSU exercise really works the oblique muscles.

Build Core Muscles With BOSU

Get On It!: BOSU Balance Trainer Workouts for Core Strength and a Super Toned Body

by: Jane Aronovitch, Miriane Taylor, Colleen Craig

Amazon Price: $8.98 (as of 05/29/2012)

"As a group fitness instructor, I'm always looking for new ways to use the equipment we have. This is a well illustrated guide to the versatility of the BOSU. Well written." -- Angela O. Kepler, Arvada, CO

Leg Workout

Lunges can be brutal on the BOSU ball. Grab yourself a couple of dumbbells or place a bar over your shoulder and do a typical forward lunge. Except land your leading foot onto the BOSU ball. It's not easy keeping your balance.

Squats are particularly challenging. You can do them holding a medicine ball or hand weights. Simply stand on the ball and perform your squat exercises. Balance will quickly come into play. If you really want a challenge then flip the BOSU over to the ball side and try to do squats. I wouldn't necessarily recommend using weights until you get really comfortable doing it this way.

In the class that I go to we have even used the BOSU as a weight. We will hold it over our head and perform squats with it. Following the other exercises it is very easy to get tired doing this simple movement.

Leg Lunges

Bosu Core Synergy DVD with Candice Copeland Brooks

Amazon Price: $13.95 (as of 05/29/2012)

"This instructor is the best of the series and believe me each one in the series is great. She is so easy to follow but the workout is challenging. She also helps you to understand why you are doing what you are doing. I highly recommend this DVD and this instructor." -- Joann Pratte

Chest and Shoulder Workout

Push ups are brutal with the BOSU. You can do keep the steady side down and do push ups on the ball. This will really workout your triceps as your grip will not be very wide given the small space to work with. The other option is to flip the BOSU over and grip the edge of the ball, hands shoulder width apart. Then we do push ups. The BOSU is unsteady forcing you to concentrate on balancing your core and obviously strengthening your arms, shoulders and chest.

You can also flip the it over to the steady side and place your feet on the ball and do more push ups. Additionally, we have used it to do standing shoulder presses. Simply grabbing it at the edge like a barbell and pressing up. It gets tiring after doing it following the push ups.

Upper Body Workout With BOSU

Comment on Your BOSU Experience

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NevermoreShirts Oct 17, 2011 @ 9:29 am | delete

Great way to get in shape! :)

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cffutah Oct 5, 2011 @ 6:26 pm | delete

was thinking about getting the entire ball to use for my chair at work for back support and strength. Glad I browsed into your lens tonight. If you like to browse lens as I do, mine has a great educational topic with poll questions for my readers to enjoy.