Bosu ball workout
Fitness,  Workouts

What is a BOSU Ball? (And the Workout to Try with It)

DISCLAIMER: Affiliate links may be used in posts. I only recommend products/services that I absolutely LOVE. Full disclosure policy is located HERE..

For the longest time, I have been eyeing this strange contraption at the gym that is a half ball of sorts. Like it’s a weird half stability ball thing. Is this thing a legit thing?

Fast forward to moving the majority of my workouts to my home and needing to get exercise equipment that doesn’t’ take up massive amounts of room AND actually works.

The BOSU ball has becoming a staple in my home gym of workout gear.

The BOSU Ball is a two-sided fitness tool with one side being a flat platform, and the other a soft dome resembling an exercise ball. “BOSU”, or both sides up, means that exercises can be performed on either side bringing a functional vs. tradition exercise mindset.

bosu ball workout

What is a BOSU Ball?

The BOSU ball, or balance trainer, is a two-sided fitness tool where one side is a flat platform and the other side is a soft dome resembling an exercise ball.

It was created by David Weck in the early 2000s with the name “BOSU” standing for both sides up. While this device is commonly known to train for balance, it can also give us a full-body workout in a short amount of time AND at home.

How do I say “BOSU”?

I am always trying to figure out how to say a word and this one fits right in to that category. It usually goes like this “go get that crazy looking half ball thing”. I figure it is about time to learn how to say it with this post.

Per the BOSU website, it is pronounced like “Bo” like a boy’s name and “Sue” like the girl’s name.

What are the benefits of a BOSU Ball?

  • Balance Work
  • Workout intensity
  • Variety
  • Flexibility

This gadget offers an unstable surface which is perfect for balance work. No matter what exercise you pick, multiple muscle groups – big or small – it will engage the core to help balance the body. It adds the element of instability on a wobbly surface and we are forced to engage our muscles that we may not use when standing on a flat surface.

Talking legs, feet, arms, and core.

Is the shakiness a good thing?

Short answer…yes!

Standing on a wobbly surface is new for many of us and not something we do everyday. New (and experienced) users of a BOSU ball will feel the shake when finding their balance and getting used to the instability of exercise.

When first starting out with a BOSU ball, place it near a wall or something that you can hold on to. Go slow. As your core grows stronger, the shaking and the need to hold on to something will decrease.

If you feel too unstable, STOP. Try a different exercise.

As with any exercise workout or program, you want to mix things up to always keep the body guessing what’s next. A BOSU ball is a great addition as it will challenge your body in a different manner but using similar moves that were done on a flat surface.

Where can I buy a BOSU Ball?

I got mine from Amazon (read more HERE) but you can also get them at sporting good stores and fitness exercise shops!

bosu ball workout

The Workout

On to the workout!!

For today’s workout, we are going to go for time and have no worries about counting for reps. Goal is to go slow, get that core involved, and find your balance with each move.

  • Set a timer for 45 seconds and perform the first exercise.
  • Rest for 15 seconds and start again.
  • Each exercise will be performed for 2 rounds and then move to the next one on the list.
Bosu ball workout
ExerciseDescription
Split SquatπŸ‘‰ Place the Bosu Ball with the flat part on the floor.
πŸ‘‰Start standing with hands clasped in front of the chest, right leg forward, and slightly bent, and left leg resting on the round side of the BOSU ball.
πŸ‘‰ Slowly lower down until the left knee is a few inches off the floor. Press through the right foot to rise back up to start.
πŸ‘‰ Complete all rounds on one leg and then switch.
Side SquatπŸ‘‰ Place the Bosu Ball with the flat part on the floor.
πŸ‘‰Start standing next to the Bosu ball with feet together and hands at sides. Step the right leg on the center of the Bosu ball, lower down into a squat, and bring clasp hands to chin level.
πŸ‘‰ Reverse the move to return to the starting position.
πŸ‘‰ Complete all rounds on one leg and then switch.
SquatπŸ‘‰ Place the Bosu Ball dome side down and next to a wall
πŸ‘‰Carefully step onto the Bosu ball flat surface holding the wall (sometimes easier to get on by starting in the bottom of the squat position)
πŸ‘‰ Very slowly, lower down into a squat and raise back to standing
Bosu ball workout
ExerciseDescription
Plank RockπŸ‘‰ Place the Bosu Ball dome side down
πŸ‘‰Plank position from toes (or knees) with straight arms. Hands can even rest around the sides
πŸ‘‰ Very slowly, push the Bosu all the way to the right side, center and then left. Go Slow!
Mountain ClimberπŸ‘‰ Place the Bosu Ball dome side down
πŸ‘‰Plank position from toes (or knees) with straight arms. Hands can even rest around the sides
πŸ‘‰ Bring R then L knee into the chest in a mountain climber exercise. Speed is up to you.
Push-upπŸ‘‰ Place the Bosu Ball dome side down
πŸ‘‰Plank position from toes (or knees) with straight arms. Hands can even rest around the sides
πŸ‘‰ Very slowly, lower down to the Bosu Ball and then push back up (this move may get the VIP award for this workout)
bosu ball workout
ExerciseDescription
V-Sit In/OutπŸ‘‰ Place the Bosu Ball with the flat part on the floor.
πŸ‘‰Sit on the BOSU ball and raise legs up in a V-sit position
πŸ‘‰ Slowly extend legs out and back in
πŸ‘‰ Speed is up to you.
Plank Floor TapπŸ‘‰ Place the Bosu Ball with the flat part on the floor.
πŸ‘‰Start in a forearm plank with arms resting on the round part of the Bosu ball. Elbows under shoulders.
πŸ‘‰ Extend the right arm out and tap the floor in front of the Bosu ball. Repeat for the L arm.
πŸ‘‰ Speed is up to you.
CrunchπŸ‘‰ Place the Bosu Ball with the flat part on the floor.
πŸ‘‰Start in a seated position with feet flat on the floor. Tailbone/lower back is resting on the round part of the Bosu Ball.
πŸ‘‰ Crunch up and back to starting position
πŸ‘‰ Speed is up to you.
Side PlankπŸ‘‰ Place the Bosu Ball with the flat part on the floor.
πŸ‘‰Forearm plank position with arm being on the round part of the Bosu ball
πŸ‘‰ Slowly lift hips to the ceiling with top arm extending over head.
πŸ‘‰ Complete all rounds on one side and then switch.
ExerciseDescription
Plank Walk-OutsπŸ‘‰ Place the Bosu Ball with the flat part on the floor.
πŸ‘‰Start in a high plank position with feet resting on the round side of the Bosu ball. Wrists right under shoulders.
πŸ‘‰ Walk feet out/out and in/in. Feet walk to the outside of the Bosu ball and back up.
πŸ‘‰ Speed is up to you.
Hip LiftsπŸ‘‰ Place the Bosu Ball with the flat part on the floor.
πŸ‘‰Start lying on the floor with heels resting on the Bosu Ball.
πŸ‘‰ Pressing through the heels, lift hips off the floor, squeezing at the top, and return to starting position. Think about creating a long line from your shoulders to hips to knees.
πŸ‘‰ Want a little extra? Don’t return all the way to the floor. Instead hover and then lift again.
Single Leg LiftsπŸ‘‰ Place the Bosu Ball with the flat part on the floor.
πŸ‘‰Start lying on the floor with heels resting on the Bosu Ball. Raise one leg straight up
πŸ‘‰ Pressing through the heel of the foot on the Bosu ball, lift hips off the floor, squeezing at the top, and return to starting position. Think about creating a long line from your shoulders to hips to knees.
πŸ‘‰ Complete all rounds on one leg and then switch.

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Wrapping this one up!

If you are planning a home gym or looking for something to add, I highly recommend getting a Bosu Ball. You will NEVER get bored with this one!

Take many of your current exercises and add them to the ball. Talking a whole new level!

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Jaime Warren is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to www.badassmamagang.com

Disclosure for all workout programs: I acknowledge that I am participating in a workout that can include strength, flexibility, aerobic, cardio, and other exercises offered by a trained instructor. It is my responsibility to consult with a physician prior to and regarding my participation in any Fitness Program. I represent and warrant that I am physically fit and have no medical condition that would prevent my full participation in this class. In consideration of being permitted to participate in any online and in-person Group Fitness Class, I agree to assume full responsibility for any risks, injuries, or damages, known or unknown, which I might incur as a result of participating in the program. In consideration of being permitted to participating in any Fitness Program, I knowingly, voluntarily, and expressly waive any claim I may have against the owners, landlord, insurers, or any Fitness Instructor for injury or damages that I may sustain as a result of participating in the program. I have read the above release and waiver of liability and fully understand its contents. I voluntarily agree to the terms and conditions stated above.

bosu home workout

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