We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Healthline only shows you brands and products that we stand behind. Half Yoga Ball Chair
Curious about how to utilize a Bosu ball in your workouts? We’ve got you!
If you’ve never seen a Bosu ball before, don’t worry — we’ve got you on that, too.
A Bosu ball — which looks like an exercise ball cut in half — is inflated on one side with a flat platform on the other. You can find them at most gyms, sports stores, and online.
It’s a balance trainer, providing the user with an unstable surface on which to perform exercises that engage a variety of muscles. Using the Bosu ball will make your workout more challenging, and it’s a great tool to mix things up.
Another benefit of the Bosu ball is that it’s versatile. Below, we’ve put together 11 exercises you can do on a Bosu ball to work your whole body. Grab one and let’s get started.
Mastering balance is the most important thing to do when first starting to use a Bosu ball. These single-leg holds force you to find and maintain your center of gravity on an unstable surface.
Performing a bird dog on a Bosu ball adds a little more challenge to the move.
Focus on your posterior chain with a bridge off of a Bosu.
Get in a dose of cardio with this exercise, which will also target your core.
They’re the exercise you love to hate, but burpees truly are worth the effort. Add a Bosu ball into the mix for an added challenge.
Executing a forward lunge onto an unstable surface like a Bosu ball will require much more stability and balance. Go slowly to ensure that you maintain good form.
A variation on a squat, this move will put the emphasis on your quads. Take care as you mount the Bosu ball — it can be tricky!
By hopping up and over the Bosu ball, you’ll get strength and cardio in one move.
Adding a Bosu makes pushups harder, so don’t be afraid to drop to your knees to complete the sets.
Triceps are a smaller muscle that may be neglected in your exercise routine. Enter Bosu dips, which will target the back of your arms. The further away your feet are from the ball, the harder this exercise will be.
This move is a challenge, so beginners beware. Ensure that your core is engaged — picture your ab muscles wrapping tightly around to the front of your body — to maintain good form.
Mix and match five of these exercises for a Bosu ball workout that’s sure to challenge you. Aim for 3 sets of 12 reps for each exercise, and complete the routine once a week to add variety to your strength routine.
Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.
Last medically reviewed on July 25, 2019
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS
Want a more toned back and better posture? Try these nine exercises to strengthen and stretch muscles like the lats, traps, and rhomboids.
Functional fitness exercises use similar movements required for many daily tasks and activities, strengthening muscles to prevent injuries. Here are…
Pullups are hard. Here are five exercises to help strengthen your upper body so that you can pull your body weight — and then some.
Sick of running? Try these effective cardio workouts to get your heart rate up instead.
We’ve rounded up the 10 best and most powerful exercises to do every single day. Do these for 30 days straight or twice a week to see and feel a…
Are raw sugar, sea salt, and coconut oil really healthier than their “normal” versions? Here’s what to know.
What makes a carb good and what makes it bad? Turns out carbs alone can’t be faulted for any weight issues — it’s the combination of how and what you…
At-home PT has its benefits, but it's generally reserved for those who are homebound.
There are many types of PT, each focusing on a different condition or demographic.
Bosu Stability Ball Wondering how physical therapy can benefit you? Look no further. Check out these six science-backed benefits of physical therapy, plus tips to get the…