9 Awesome Bosu Ball Exercises

A Bosu ball is an exercise device that looks like half of an exercise ball on a flat platform. It can be used either with the dome side up or down, depending on the exercise. Here are several of the best Bosu ball exercises.

A Bosu ball is an exercise device that looks like half of an exercise ball on a flat platform. It can be used either with the dome side up or down, depending on the exercise. Here are several of the best Bosu ball exercises.

1. Leg Abduction

To do the Bosu Leg Abduction exercise, start by standing on your right foot on top of the dome, with the left leg dangling free. When you are stable, lift your left leg to the side or front, with abs tight and shoulders kept level. Repeat for desired number of reps, then switch sides.

2. Bodyweight Squat

The Bosu bodyweight squat starts with you standing on the Bosu dome, feet just forward of the center of the dome. Bend knees and squat down as though you are sitting down in a chair, keeping back straight. You can extend your arms to assist with balance. Lower as far as you comfortably can, then push back up to standing position. Repeat for desired number of reps.

3. Push-up and Plank

Use your Bosu ball platform side up to do the pushup and plank Bosu ball exercises. With platform up, hold onto the widest portion with your chest directly over the middle, arms straight. On knees or toes, hold your body in position with body in a straight line, abs held in. Bend elbows and lower into a pushup. Either hold for desired time or push up and repeat for desired number of reps.

4. Aerobic Lunge

The alternating aerobic lunge can be done as high-impact or low-impact Bosu ball exercises. Stand on dome and push left foot diagonally behind you, while extending left arm across body in a punching motion. Bring foot back, switch legs, and repeat on the other side. To do the high impact version, switch feet quickly, with a jumping motion. Repeat for desired number of reps.

5. V-Sit

To do the V-sit with the Bosu ball, start with dome up, and sit with hips slightly forward of center on the dome. Place hands behind you on the ball. Lift legs to make a V shape with your body, contracting abs and keeping back straight while leaning back slightly. Hold for desired interval.

6. Side Planks

For side planks using a Bosu ball, lie sideways across the ball, hip in the center, with your arm on the floor, hips aligned. Contract your abs and lift legs from the floor until your body forms a straight line. Hold for desired amount of time.

7. Quadruped

To do the quadruped (on all-fours) arm and leg raise, get down on all fours, knees spaced evenly across Bosu ball, hands on the ground. Straighten one leg, parallel to floor, using the toe of your bent leg to help you balance. Once you’re stable, lift your opposite arm and stabilize using your body. Switch sides and repeat for desired number of reps.

8. Plank Tilt

The Bosu ball plank tilt is done with the dome on the ground, and platform facing up. Start in the “up” pushup position (on feet or knees), keeping body straight. Use your arms to tilt the Bosu ball forward and back, keeping body straight. Try not to sag in the middle to get the best workout for arms, abs, and back. Repeat desired number of times.

9. Ball Compressions

Bosu ball compressions are great Bosu ball exercises to do between other exercises to relax legs and improve balance. With platform on floor, stand on top of dome with feet spaced evenly. Keep your torso tight, and shift weight from one foot to the other, balancing with arms slightly out to the sides. Repeat for desired time interval.