Do you have a Bosu ball at home? Actually… have you even heard of the Bosu ball?
The Bosu ball (abbreviation for ‘both sides up’) is an impactful piece of equipment that creates instability, forcing you to engage your core and use more stabilizing muscles to complete even basic exercises. This makes the Bosu ball ideal for balance training and core exercises, but it can also be incorporated into unique upper body, lower body, and even cardio workouts. A Bosu ball looks like a stability ball that has been cut in half, with one side inflated and a platform on the other. It can be used with either the ball or platform side up, depending on the type of exercise you are performing and your confidence in using the equipment. If you don’t already have a Bosu ball, it’s time to add one to your home gym. Below, check out 6 of our favorite Bosu ball exercises for toning and tightening.
1. Squats
Squats are one of the most common and impactful bodyweight exercises you can do, simultaneously working your quads, hamstrings, calves, hips, 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 an absolute must for improving balance, increasing stability, and of course, toning.
Begin with the Bosu ball on the floor with the dome side up. Place one hand on a wall or chair to assist with balance if needed, and step onto the dome of the ball with both feet, approximately 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.
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Start with 1 set of 10 repetitions.
2. Push-Ups
Push-ups are a staple of most bodyweight workout routines. They are considered an effective exercise 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.
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.
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Start with 1 set of 10 repetitions.
3. V-Sits
Although difficult, this exercise tests your balance while toning and strengthening your core.
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.
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Start with 1 set of 10 repetitions.
4. Bird Dogs
Bird dogs are an incredibly effective exercise that works the hamstrings, glutes, obliques, piriformis, and pelvic floor muscles.
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. Your arm and leg should be parallel to the floor at the top position. Lower your arm and leg down 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.
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Start with 1 set of 5 repetitions on each side.
5. Plank
The plank is one of the best calorie-burning and toning exercises you can do. This simple exercise engages multiple muscles simultaneously to help burn fat around your abdominal area.
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 good alignment with your head, shoulders, hips, and legs. 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.
6. Glute Bridges
The glute bridge is one of the most recommended exercises for toning your butt but 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.
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.
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Start with 1 set of 10 repetitions with a 2-second hold.
Bosu balls can be purchased at most sporting goods stores and online retailers like Amazon. Be sure to follow the set-up instructions carefully to ensure your safety and use a wall or chair to help with balance whenever needed. From beginners to advanced users, whether you are looking to tone and strengthen, improve your overall core strength, lose weight, or burn calories, the Bosu ball is the answer.
For a complete Bosu ball workout designed to strengthen, tone, and improve balance, click here.
