15 Best Bosu Ball Exercises That Will Tone Your Entire Body, From A Trainer
It’s time to break out this underrated tool.
Confession: The last time I used a Bosu ball was at least five years ago. In the meantime I've dabbled with resistance bands, kettlebells, and a rower in my workouts to keep things interesting. Still, I've missed the unique instability challenge of the Bosu ball and all-over muscle shakes.
Whether you've taken a Bosu ball hiatus like me or never tried it before, it's time to give this gym equipment another sweat test. The unique half-dome shape actually gives you more sweet sweating options than you realize. (More on that in a sec.)
ICYDK, Bosu is short for "both sides up," which pretty much sums up how it's used. In other words, you can turn a Bosu ball to either side and still get a killer workout on the wobbly surface of the inflated side or flat section. As a result, you'll engage your core while using other muscle groups to stay stable. A Bosu ball can help you build full-body strength and balance. (Talk about an awesome new workout buddy.)
Meet the expert: Kelly Cole, CPT, is a certified personal trainer who leads in person classes at Live the Process Studio in New York City and trains via the Time Under Tension app.
And if you're bored of the same old equipment (or lack thereof) you've been using, a Bosu ball is a great way to switch things up. You can still do many of the moves you love (like boat pose, pushups, and mountain climbers) while giving yourself more of a challenge.
Ready to grab the nearest Bosu ball? Kelly Cole, a certified personal trainer, has compiled a list of 15 of her favorite Bosu ball exercises that you can pick and choose from for the ultimate full-body workout.
Time: 10 to 20 minutes | Equipment: Bosu ball | Good for: Total body
Instructions: Choose two to four moves per muscle group (upper body and lower body). Complete the indicated number of reps or time, then continue to the next move. Repeat the entire circuit three times. (The time to complete this volume of sets and reps may vary, depending on your pace.)
Forearm Plank With Reach
How to:
- Start in a forearm plank with arms resting on round side of Bosu ball and elbows under shoulders.
- Extend right arm out to tap floor in front of body.
- Return to start and repeat on the other side. That's 1 rep. Complete as many reps as possible in 30 seconds.
Mountain Climbers
How to:
- Start in a high plank with hands gripping flat side of Bosu ball and round part on floor.
- Keep shoulders over wrists while alternating between driving left and right knee toward chest. That's 1 rep. Complete as many reps as possible in 30 seconds.
Single Leg Glute Bridge
How to:
- Start lying on back with arms at sides, right leg bent at 90 degrees, heel resting on round side of Bosu ball, and left leg extended straight in air at 45-degree angle.
- Keep knees in line with one another and hips level, press through right heel, squeeze glutes, and lift hips up until body forms straight line from shoulder to knees.
- Lower back to start. That's 1 rep. Complete 10 to 12 reps, then switch sides and repeat.
Sit Up
How to:
- Start in a seated position with feet flat on floor, tailbone and lower back resting on round side of Bosu ball, upper body curled toward knees, hands behind head, and elbows wide.
- Arch upper body back over surface of ball until shoulder blades touch it.
- Then, engage abs to return to start. That's 1 rep. Complete as many reps as possible in 30 seconds.
Plank Jack
How to:
- Start in a high plank with balls of feet resting on round side of Bosu ball and wrists under shoulders.
- Step right foot down to the floor on the side of the Bosu, then the left.
- Reverse the movement to return to start. That's 1 rep. Complete as many reps as possible in 30 seconds.
Side Plank
How to:
- Start lying on right side with legs together and extended straight on mat, left foot on top of right, torso upright, right forearm resting in center of round side of ball, and left resting on ball in front of body.
- Press right forearm down into Bosu ball, lift hips off floor until body forms straight line from head to heels, and raise left arm toward ceiling at shoulder height.
- Hold for 30 seconds, then repeat on the other side.
Pushup
How to:
- Start in a high plank with hands on flat side of Bosu ball and round part on floor. (Modify with knees on floor.)
- Bring shoulders in front of wrists while bending elbows until they reach 90 degrees.
- Press through palms and return to start. That's 1 rep. Complete as many reps as possible in 30 seconds.
Glute Bridge
How to:
- Start lying on back with arms at sides and legs bent at 90 degrees, heels resting on round side of Bosu ball.
- Press through feet and lift hips up off the floor to create a long diagonal line from shoulders to hips to knees.
- Squeeze glutes at the top and draw abs in to avoid overextending the spine.
- Slowly lower back down to start. That's 1 rep. Complete 10 to 12 reps.
Plank Leg Lift
How to:
- Start in a forearm plank with forearms resting on round side of Bosu ball.
- Lift right leg up to hip height, keeping it straight.
- Lower back down to start and repeat on the other side. That's 1 rep. Complete 10 to 12 reps.
Burpee
How to:
- Start in a high plank with hands gripping flat side of Bosu ball and round part on floor.
- Jump forward into a squat position, feet framing outside of Bosu ball.
- Rise to stand, lifting Bosu ball off floor, pressing it up overhead at top.
- Reverse movement to return to start. That's 1 rep. Complete as many reps as possible in 30 seconds.
Split Squat
How to:
- Start standing with hands clasped in front of chest, right leg forward and slightly bent, and left leg resting on round side of Bosu ball, heel high.
- Slowly lower down until left knee is a few inches off the ground.
- Press through right foot to rise back to start. That's 1 rep. Complete 10 to 12 reps on each side.
Shoulder Taps
How to:
- Start in a high plank with feet wider than shoulders and hands on top of round side of Bosu ball.
- Tap right hand to left shoulder.
- Replace right hand on ball.
- Then tap left hand to right shoulder.
- Replace left hand on ball. That's 1 rep. Complete as many reps as possible in 30 seconds.
Boat Pose
How to:
- Start seated on top of Bosu ball with hands resting on it behind glutes (fingers facing body), and legs together, bent at 90 degrees.
- Lift legs into the air so shins are parallel to floor.
- Extend arms out straight in front of body.
- Hold this position for 30 seconds.
Chest Press
How to:
- Start resting head and shoulders on round side of Bosu ball, arms bent at 90 degrees, elbows wide, holding a pair of dumbbells, legs bent, feet flat on floor, hips lifted so body forms one straight line from shoulders to knees.
- Maintain the hips elevated position and engage abs and press arms up straight over chest.
- Lower arms back to start. That's 1 rep. Complete 10 to 12 reps.
Side Squat
How to:
- Start standing next to Bosu ball (round side facing up) with feet together and hands at sides.
- Step right leg out until foot lands on center of Bosu ball, lower down into a squat, and bring hands to clasp in front of chin.
- Reverse the movement to return to start. That's 1 rep. Complete 10 to 12 reps, then switch sides and repeat.
Sabrina is an editorial assistant for Women’s Health. When she’s not writing, you can find her running, training in mixed martial arts, or reading.
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