BOSU Ball Workout Exercises

A BOSU balance trainer is half of a stability ball connected to a balance board, which can be used with either side facing up. Exercising with a BOSU introduces instability to your workout, which activates your core over the course of your workout. Adding BOSU exercises to your workout routine is a way to get a efficient workout that targets your whole body.

BOSU Squat

A BOSU squat will tone the muscles of your lower body while activating your core. Place the BOSU on the ground with the ball side facing up. Carefully step onto the ball so your feet are hip-distance apart. Sit back into a squat until your thighs are parallel to the floor, then squeeze your glutes to rise back to starting position. Complete three sets of 15 BOSU squats. As you develop greater balance, slowly work toward performing squats with the board side of the BOSU facing up.

BOSU Side Plank

Place the BOSU ball side up on the floor. Lie on your right side with your legs stacked on top of each other, with your elbow resting on the BOSU. Press your weight into your feet and elbow as you raise your left hip toward the ceiling, keeping your shoulder in line with your elbow. Hold this position for 30 seconds, and repeat on the other side to complete one rep. Perform three to five reps.

BOSU Push-up

Place the BOSU on the floor, ball side up. Get into plank position on either your knees or toes, with your hands resting on the ball of the BOSU. Keep your abdominals engaged as you lower your chest toward the BOSU, pausing when your chest is a few inches from the ball, then push yourself back to starting position. Complete three sets of 12 to 15 reps. As your balance improves, work toward performing push-ups with the board side of the BOSU facing up.

About this Author

Louise Tremblay recently finished an M.Sc. in molecular and cellular biology in Ontario, Canada, with years of cancer research experience. She has experience writing articles and Web content on science, heath and fitness, diet and personal wellness.