The Bosu ball is great for challenging the core, improving balance and can be used for strength training, plyo moves and cardio conditioning. Like most people, you’ve probably walked past a Bosu ball about a million times without knowing its potential for the perfect full-body workout.
Never fear, here is the full-body Bosu ball workout you’ve been waiting for.
Push-ups (3 sets of 10 reps):
Flip the Bosu ball so that the squishy side is on the ground and the flat side is facing upward (Fun fact: the name Bosu stands for “Both sides up” because you can you use both sides for different exercises). Keep your arms extended and placing both hands on either side of the ball before stabilizing yourself into a regular push-up position. Bend your elbows and lower your chest towards the flat side of the ball, holding briefly at the lowest position before pushing yourself back up to the starting position for one rep.
Sit-ups (3 sets of 12 reps):
Begin by placing your buttocks on the soft end of the Bosu ball. Fold your hands across your chest. Engage your core and stabilize your midsection before slowly lowering your upper half down towards the ground. Rise back up to the starting position for one rep.
Squats (3 sets of 12 reps):
Flip the Bosu ball so that the soft side is on the ground and the flat side is facing upward. Step onto the flat side of the Bosu ball and gain your balance before lowering yourself into a squat position. Slowly raise back up to starting position for one rep.
Hip raise (3 sets of 15 reps):
Lay down on the floor, bend your knees and place your feet on the squishy side of the Bosu ball. Place your arms by your side and palms flat on the floor for support. Push your hips upward, stopping when your pelvis is in line with your thighs. Pause here for a moment before slowly lowering your hips back down to starting position for one rep.
Once you feel comfortable with this exercise, you can try doing it one leg at a time for a more intense workout.
Lunge (3 sets of 12 reps on each leg):
Lunge onto the soft side of the Bosu ball, making sure your front knee is over your ankle. Pause briefly before bringing yourself back up to starting position for one rep.
You can alternate legs as you go or you can complete all of your reps on one side before switching to the other.
Forearm plank (3 sets of 30 to 60-second holds):
Kneel in front of the Bosu ball. Place your forearms on the soft side of the Bosu ball and assume the plank position. Keep your spine in line with your head and neck, and your core engaged throughout this exercise. Hold this position for 3 to 60 seconds for one rep.
Triceps dip (3 sets of 12 reps):
Sit on the edge of the soft side of the Bosu ball. Keep your hands on either side of the Bosu ball with fingers pointing towards your feet, knees flexed and feet flat on the floor. Extend your arms to lift your glutes off the floor. Keep your core engaged and your shoulders rolled back throughout this exercise. Bend your elbows to slowly lower your buttocks back down to the ball for one rep.
Chest press (3 sets of 12 reps):
With a dumbbell in each hand, lean back on the soft side of the Bosu ball far enough that your mid-back is supported on the ball. Keeping your neck straight and your core engaged, open your arms, and face your palms forward. Exhale and push the dumbbells upward. Once your arms are fully extended, inhale and slowly bring the dumbbells back down to start for one rep.
