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15 Best BOSU Ball Exercises to Improve Balance and Core Strength
Don’t miss out on these exercises if you dream of a strong core and improved balance.
Specialty: Physiotherapy
Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi... more
- What Is A BOSU Ball And How Does It Work?
- 15 BOSU Ball Exercises To Rev Up Your Workout Routine
- BOSU Ball Lower Body Exercises
- BOSU Ball Core Exercises
- Upper Body
What Is A BOSU Ball And How Does It Work?
BOSU (stands for BOth Sides Utilized) is a gym tool for building strength and stability.
It has a flat surface and a hemisphere. The hemisphere is half-filled with air, which provides enough instability that prompts the recruitment of all the core muscles. And the flat surface provides stability to do the exercises with maximum precision.
You can use both the flat surface and the hemisphere to strengthen the core and improve balance. Use it to do whole body exercises or just target specific problem areas. In fact, anyone can use it – beginners or pros. So, gear up and do some fun and effective exercises with the BOSU ball.
15 BOSU Ball Exercises To Rev Up Your Workout Routine
These 15 best BOSU ball exercises are going to change the way you look at exercise. But before you start exercising, you must warm up for at least 10 minutes. Here’s how you can do an effective warm-up.
Warm-up
Your muscles are prepped for the exercise now. Let’s get started!
BOSU Ball Lower Body Exercises
If you tend to accumulate fat on your lower body, these BOSU ball lower body exercises will help you.
Modification – Hip Raise On One Leg
To take this exercise to the advanced level, do the BOSU ball hip raises with one raised leg. Keep the knee of the raised leg slightly bent, push your hips up toward the ceiling, and lower the glutes. Do it with both legs raised.
[ Read: 30 Swiss Ball Exercises ]
Modification – Side Lunges
These are similar to side lunges and BOSU ball lunges. Stand beside the BOSU ball and put your right foot on the dome. Make sure your feet are at least 2-3 feet apart. Now, lunge to the right, get up, and lift your right leg off the BOSU ball dome and place it close to your left leg. Again, place your right leg on the dome and lunge.
How To Do
Sets And Reps – 1 set of 2 reps
These exercises will help you tone your lower body. Now, let’s talk about one of the most problematic areas – the core.
[ Read: 5 Hip Thrust Exercises ]
BOSU Ball Core Exercises
BOSU ball core strengthening and toning exercises help you get rid of the tummy pooch, love handles, and back fat and tone your shoulders, chest, and abs. Let’s get toning!
How To Do
Sets And Reps – 3 sets of 30-60 seconds hold
[ Read: 21 Plank Exercises To Strengthen Your Core And Back ]
How To Do
Sets And Reps – 3 sets of 30-60 seconds hold
How To Do
Sets And Reps – 3 sets of 12 reps
These were BOSU ball exercises for your core. Now, let us talk about losing fat and toning up the upper body. Here are the exercises that you must do.
[ Read: 8 Correct Ways To Do Sit-Ups To Get A Flat Tummy ]
How To Do
Sets And Reps – 3 sets of 12 reps
[ Read: 15 Best Chest Exercises To Firm And Lift Your Breasts ]
How To Do
Sets And Reps – 3 sets of 12 reps
BOSU ball exercises help strengthen the core and reduce fat in the lower body by targeting the glutes, hamstrings, quads, abs, upper and lower back, calves, hip flexors, adductors, and obliques. Some of these exercises even aid in toning the rest of the body by targeting the lats, triceps, biceps, shoulders, pectorals, and deltoids. Moreover, you don’t need to go to a gym to do these exercises. All you need to do is buy a BOSU ball. You may be able to witness visible results within three weeks. More importantly, remember to do warm-up exercises before doing BOSU ball exercises to avoid injuring yourself.
Frequently Asked Questions
What is the meaning of BOSU?
BOSU means both sides utilized, meaning you can use both the dome side and the flat surface to do various types of exercises.
How many pounds is a BOSU ball?
BOSU ball weights can range from 4 lbs to 350 lbs.
Which BOSU model should I buy?
Buy a retail or pro model depending on how much you are going to use it. Talk to your trainer to know the best option.
How can a BOSU ball improve my core training exercises?
BOSU ball adds instability to your core training. This instability helps recruit small muscle fibers of the core and makes the exercise more effective.
How to use a BOSU ball to maintain my body balance?
Practice standing up on the dome of the BOSU ball and doing small jogging motions to start building balance. You can take help of your trainer, a wall, or a chair and stand on the flat surface. The more you practice, the better you will get at maintaining your body balance.