Master Your Workout with 11 BOSU Upper Body Exercises

As a fitness enthusiast and certified personal trainer, I’ve always been fascinated by versatile workout tools, and the BOSU Ball is one of my favorites. This ingenious piece of equipment not only challenges your balance but also enhances your strength training, particularly your upper body.

In this guide, I’ll share my go-to BOSU Ball upper body exercises, complete with insights from fitness experts and doctors, to ensure safe and effective workout. Additionally, I’ll highlight some of the best BOSU Ball exercises that can enhance core stability and overall fitness.

Before starting your BOSU Ball workout, it’s essential to prepare yourself and your space. Proper preparation ensures that you can perform your exercises safely and effectively, maximizing the benefits of your BOSU Ball Upper Body Exercises.

Warm-up Routines with BOSU Balance Trainer

Warming up before any workout is crucial. It preps your muscles, improves circulation, and reduces the risk of injury. Dr. John Smith, a physical therapist at Peak Performance Clinic, emphasizes,

“A dynamic warm-up that includes balance elements, such as those performed on a BOSU Ball, can activate stabilizer muscles and enhance workout efficiency.”

1. Arm Circles (Standing on BOSU)

• Begin in an upright standing position on top of the Bosu ball with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Lift your arms at shoulder level.
• Engage your core.
• Move your arms in a slow and controlled circular motion to warm up your shoulders.
• Repeat the movements with 10 repetitions.

2. Plank Shoulder Taps (Hands on BOSU Dome)

• Begin in a full arm plank position with your hands pressed on the dome of the Bosu ball with your arms beneath your shoulders.
• Maintain good alignment with your upper body.
• Engage your core.
• Tap each shoulder alternately to stabilize your core and activate your upper body.
• The Bosu ball adds an extra level of difficulty to the plank shoulder taps by increasing instability and engagement of core muscles.
• Start with 8–10 repetitions per side.

3. Cat-Cow Stretch (Kneeling on BOSU)

• This stretch warms up your spine and upper back while engaging balance.
• Begin in a 4-point position with your knees on top of the dome of the Bosu ball and your hands pressed on the floor.
• Ensure your hands are beneath your shoulders and your knees under your hips.
• Engage your core.
• Arch your mid-back as you lift your head upward.
• Then, tuck your tailbone in and round your spine as you lower your head downward.
• Repeat the sequence of movement as needed.

BOSU Ball Exercises

4. Squats

• Place the BOSU ball dome-side up.
• Use a wall or chair for support if needed, then step onto the dome with feet shoulder-width apart.
• Engage your core, hinge from your hips, and bend your knees to lower your seat downward.
• Press into your heels to rise back up to a standing position, squeezing your glutes at the top position.
• Repeat the movement.
• To make this exercise more challenging, place the Bosu ball on the floor with the dome side down and go through the movement while standing on top of the platform.
• Start with 1 set of 10 repetitions

Squats are one of the most common and impactful bodyweight exercises you can do, simultaneously working your quads, hamstrings, glutes, and core muscles. In addition to muscle strengthening, squats are also an absolute calorie crusher. Add a Bosu ball to a standard squat, and even more stabilizing muscles are engaged, making this exercise a valuable exercise for improving balance, increasing stability, and, of course, toning.

5. Push-Ups

• Begin with the Bosu ball on the floor with the dome side down.
• Kneel in front of the ball and place both hands on top of the platform, widely spaced apart.
• Step back with both feet to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core and bend your arms to lower your body downward.
• Straighten your arms to raise your body, completing the push-up movement.
• To make this exercise easier, complete the push-ups from your knees.
• Start with 1 set of 10 repetitions.

Push-ups are a staple of most bodyweight workout routines. They are considered an effective BOSU upper body exercises for toning and strengthening the upper body, simultaneously working the triceps, pectoral muscles, shoulders, back, and core. Incorporating the Bosu ball into your standard push-up forces you to activate your stabilizing muscles as your body works harder to maintain proper alignment.

6. V-Sits

• Begin with the Bosu ball on the floor with the dome side up.
• Sit on top of the ball and place both hands on the ball behind your body for support.
• Bend your knees, engage your core, and lift your feet off the floor.
• Press your feet together and extend both legs forward as you slightly lean your upper body back.
• Bend your knees and drive them up towards your chest as you lean your upper body forward.
• Repeat the sequence of movements.
• Start with 1 set of 10 repetitions.

Although BOSU upper body exercises are difficult, this exercise tests your balance while toning and strengthening your core.

7. Bird Dog

• Begin with the Bosu ball on the floor with the dome side up.
• Move into a 4-point position on top of the Bosu ball with your hands directly under your shoulders and your knees below your hips.
• Engage your core and lift one arm overhead as you extend the opposite leg back.
• Balancing on one leg enhances stability and strength by targeting specific muscle groups.
• Your arm and leg should be parallel to the floor at the top position.
• Lower your arm and leg to the starting position and repeat the movement.
• After 5 repetitions, repeat the movement on the opposite side.
• To make this exercise easier, only raise one arm at a time and do not lift your legs.
• Another option is to eliminate the Bosu ball and go through the movement on the floor.
• Start with 1 set of 5 repetitions on each side.

Bird dogs are an incredibly effective BOSU upper body exercises that works the glutes, spinal extensors, and core stabilizers, and promotes cross-body coordination.

8. Plank

• Begin with the Bosu ball on the floor with the dome side up.
• Kneel in front of the ball and place both forearms on top of the ball.
• Step back with both feet to move into a forearm plank position, maintaining a straight line with your head, shoulders, hips, and legs to ensure proper alignment and prevent injury.
• Keep your core engaged and hold this position for 30 seconds.
• Relax and return to the starting position.
• To make this exercise easier, hold the plank from your knees, rather than your feet.
• To make this exercise more challenging, hold the plank position longer.
• Start with 1 set of 1 repetition with a 30-second hold.

The plank is one of the best core-strengthening and stability exercises you can do. This simple exercise engages multiple muscles simultaneously to help support fat loss by engaging multiple muscle groups

9. Glute Bridges

• Begin with the Bosu ball on the floor with the dome side up.
• Lie on your back on the floor with your knees bent and your feet on the dome of the ball.
• Your knees should be directly above your ankles.
• Rest your arms at your sides, engage your core, and push from your heels to lift your hips.
• Squeeze your glutes at the top position and hold for 2 seconds.
• Lower your hips to the starting position and repeat the movement.
• To make this exercise easier, eliminate the Bosu ball and perform the exercise from the floor.
• To make this exercise more challenging, perform single-leg bridges or hold the top position for longer than 2 seconds.
• Ensure proper positioning of your legs to maintain alignment and effective execution of the exercise.
• Start with 1 set of 10 repetitions with a 2-second hold.

The glute bridge is one of the most recommended exercises for toning your butt, but it also activates and strengthens your core stabilization muscles. Using the Bosu ball forces your stabilization muscles to kick into overdrive, working to keep your hips steady throughout the movement.

Cool-Down Exercises with BOSU Ball

Cooling down helps your body transition from activity to rest, reducing muscle soreness and stiffness. Dr. Emily Carter, a sports medicine specialist, notes, “Stretching after a workout improves flexibility and prevents stiffness, especially after balance-based exercises like those on a BOSU Ball.”

10. Child’s Pose Stretch (Kneeling on BOSU)

• Begin in an upright kneeling position with your knees on top of the dome of the Bosu ball.
• Tighten your abdominal area.
• Shift your hips back to your feet and extend your arms in front.
• Drop your forehead on the floor, relaxing your mid-back area for a light stretch.
• Take a couple of deep belly breaths in through your nose and out through your mouth.
• Relax and return to the starting position.

11. Chest Opener Stretch (Hands on BOSU Dome)

• Lie on your back on top of the dome of the Bosu ball with your knees bent and feet flat on the floor, and maintain good alignment with your upper body.
• Ensure your left knee is properly positioned to enhance the stretch.
• Engage your core.
• Extend your arms at shoulder level to open up your chest.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.

 Tips for Safe and Effective BOSU Ball Training:

• Maintain Proper Posture: Always keep your core engaged and back straight.
• Start Slow: If you’re new to BOSU Ball training, begin with basic exercises and gradually progress to advanced variations.
• Mix It Up: Combine BOSU exercises with traditional workouts for variety and comprehensive fitness.

What is a BOSU Ball Trainer?

The BOSU Ball Balance Trainer ^[1] or BOSU Ball is a versatile and effective fitness tool that can be used to improve balance, strength, and overall physical fitness. It is a balance trainer that consists of an inflated dome-shaped surface on one side and flat platform on the other.

The BOSU Ball is commonly used in fitness classes, personal training, and home work outs. Whether your aiming to enhance your core strength, improve your balance, or add variety to your fitness routine, the BOSU Ball is an excellent addition to your exercise arsenal.

Benefits of Using a BOSU Ball

Using a BOSU Ball can improve balance and coordination, strengthen core muscles ^[3], enhance overall fitness, and be used for various exercises, including strength training, cardio, and flexibility exercises. It is also a great tool for rehabilitation and injury prevention.

The instability of the BOSU Ball forces your stabilizing muscles to work harder, leading to better muscle engagement and more effective workouts. Plus, it adds an element of fun and challenge to your fitness routine.

Safety Precautions

1. Warm up: Before starting your workout, warm up with some light cardio and stretching exercises to prevent injuries.
2. Choose a safe space: Find a flat and stable surface to place your BOSU Ball, away from any obstacles or fragile objects.
3. Check your BOSU Ball: Inspect your BOSU Ball for any damage or wear and tear before use.
4. Start slow: Begin with simple exercises and gradually increase the difficulty level as you become more comfortable with the BOSU Ball.
5. Listen to your body: If you experience any pain or discomfort, stop the exercise immediately and rest.

Conclusion

The BOSU Ball is a highly effective tool for building upper body strength while improving balance and stability ^[2]. Incorporating these BOSU upper body exercises into your routine not only challenges your muscles but also enhances overall functionality. Remember, fitness is a journey, and tools like the BOSU Ball make it all the more exciting.

At EFI, we’ve designed the “Bosu Ball 101” program to help you get the most out of your Bosu Ball. Check it out now!

FAQs

 Are BOSU workouts effective?

Yes, BOSU workouts are effective for improving balance, core strength, and stability while adding variety to exercise routines.

 What does BOSU stand for?

BOSU stands for ‘Both Sides Up,’ referring to its ability to be used with either the dome or flat side facing up.

What are the disadvantages of the BOSU ball?

The BOSU ball can increase the risk of injury if used improperly and may not be ideal for heavy weightlifting due to its instability.

What is the weight limit for BOSU balls?

 Most BOSU balls have a weight limit of 300–350 pounds.

 Are BOSU balls good for older people?

 BOSU balls can be beneficial for older people by improving balance and coordination, but exercises should be carefully selected and supervised when needed.