6 BOSU ball Exercises

The Top 6 BOSU ball Exercises

In our top 6 BOSU exercise articles, we will show you what are the most suitable exercises in BOSU. And more we describe how to program for BOSU and how to inflate the BOSU to you, and train clients to use BOSU properly. We hope to elaborate point by point. So please stay tuned with our article

What is a BOSU ball

Curious about how to use a bosu ball in your workouts? We got you!

What is a BOSU ball
What is a BOSU ball

If you’ve never seen a bosu ball before, don’t worry – we gave it to you too.

A bosu ball – an exercise ball that looks like it has been cut in half – has a flat platform on one side and inflation on the other. You can find them at many gyms, sports stores and online.

It is a balanced trainer that gives the user an unstable surface to perform exercises involving different muscles. Using the bosu ball makes your workout more challenging and is a great tool for mixing things up.

Caring for Your BOSU

Caring for Your BOSU

Bosu’s need to inflate regularly. Airhead makes a great manual for uploading them. The use of indefinite bosues causes too much instability on stage. Uncertain bosues also get tired quickly.

How much is your bosu inflation? The manual states that the BOSU should be 10 inches high when fully inflated. We have found that this is a good measure. BOSU inflation is like an exercise ball. Do not overdo it, or it will explode. Tout but not too much.

Don’t give up or give up on your bosu. Plastic housing cracks easily when you leave BOSU. You can definitely jump to the bosu, and falling to chest height will cause you to wear immature clothes.

BOSU Models

Bosu makes a number of different editions of his balance coach. We have used almost all of them. In fact, it all changes. Even their exaggerated “next-general” bosu coach is still the same as the original. The power zone is nothing special.

Bosu’s customer service is very good. We had some breakdowns at BOSU and BOSU always sent us a free replacement part soon.

The Balance Trainer of BOSU

The Balance Trainer of BOSU
The Balance Trainer of BOSU

Bosu is designed as a balance trainer, but it’s not a particularly good tool for that. Many physiotherapists choose balance trainers other than BOSU because BOSU is expensive and unstable. There are better products on the market like the Irex Pad to help people with injured ankles.

Bosu is not a heavy lifting platform. Just because you can make an exercise more unstable, does not mean you have to do it.

How to use your BOSU ball exercises?

There are four main ways BOSU shoulders can be used:

  • As an unstable platform for sitting, stepping, or jumping
  • As a low-impact measure to absorb the plyometric effect
  • Adding instability to the hands in plank-based movements
  • Adding instability to the feet in plank-based movements
  • Bottom line as an unstable platform *

It is worth noting that BOSU does not recommend upside down because of the risk of injury. The letter bosu is useful on both sides. For this reason, we limit exercise to the lower back for those who minimize or eliminate the risk of falling completely

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Single-leg hold

The most important thing to do when starting to use a bosu ball first is to master the balance. This single leg forces you to find and maintain your center of gravity on an unstable surface.

  • Place The Bosu Flat Side Down.
  • Place One Foot In The Middle Of The Bosu And Stand On It, Balancing Your Leg.
  • Hold Your Balance For 30 Seconds, Trying Not To Let Your Other Foot Touch The Floor Or The Floor.
  • Repeat On The Other Side.



 The below info should only be used as a conductor. If you experience any pain or discomfort from any exercise, stop exercising immediately and see your doctor. We strongly encourage you to seek medical advice before engaging in any physical activity.

  • Read “Getting Started” before starting any exercise
  • Place on the BOSU in the side plank position with the hip rest of the BOSU
  • Place the upper hand on either side of the head
  • The legs should lie flat on the side of your lower leg
  • Continue to bring your upper elbow and knee together

Bosu Bridge

Pull your rear chain off the bosu bridge.

How to do

  • Place the bosu flat side down.
  • Be on the back and knees bent, and the feet flat on the BOSU ball.
  • Tighten your hips and push across your legs, lifting your bottom off the floor until your hips are fully extended, squeezing your gluteus from the top.
  • Slowly lower your hips to the floor.

Related: How do you continue to build muscle while you are stuck at home

Bosu Bird dog

Playing a bird dog on a bosu ball adds another challenge to the move.

How to do

  • Place the bosu flat side down.
  • Hit the quartet on the bosu. Your knees should be below the middle and your arms should be up. Your fingers will rest on the floor.
  • Lift your right arm and left leg simultaneously until the ball is parallel to the floor. Keep your hips square and neck centered.
  • Bring your arm and leg down to the back and lift the opposite arm and leg.

BOSU Mountain climber

Get a heart dose with this exercise, it also targets your core.

How to do

  • Put the bosu ball side down.
  • Place your hands on either side of the flat side of the bosu and assume a high wooden position.
  • Pushing your hips, push your knees towards your chest at once, and straighten your back. Go as fast as you can though continuing proper form.

BOSU Burpee

They are an exercise you like to hate, but burpees are really worth a try. Add a bass ball to the mixture for an extra challenge.

  • Put the bosu ball side down.
  • Place your palms on either side and assume a high plank position.
  • Jump towards the ball with your feet and lift the bosu ball as soon as they land.
  • When your arms are fully extended, lower the back of the bosu to the floor and jump back to the board position with your feet up.

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