The best BOSU ball exercises!

Following on from the recent review about Bosu balls, I wanted to follow up with some ideas about how to make the most of these bouncy blue wonders.  I am the manager of a small corporate fitness centre and our instructors love using Bosus with our personal training clients to work core stability to a whole new level!

From my perspective, Bosus are an awesome investment because they don’t take up much space and don’t roll around the room like stability balls can!

However, without doubt the biggest advantage is that Bosu balls can be used to challenge muscles in ways exercisers never thought possible.

Not only do Bosus work the core muscles fantastically, but they are a great tool for strengthening, toning and defining the arm, chest, back, butt, thigh and abdominal muscles.

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Here are my 10 favourite Bosu ball exercises:

1.  Bosu back extensions

This is a great exercise that works muscles often neglected in exercise programs.

Back extensions (sometimes called back raises) work the long muscles that run up and down the length of the spine, and little muscles that join each vertebrae to each other.  As you can imagine, if these muscles are strong, they protect your back against future problems like slipped discs.  They also help your posture keeping you upright in a nice tall position!

It is really important not to put pressure on the lower back when doing these exercises so the ideal way to perform back extensions is from a lowered position to a normal horizontal position (as demonstrated in the picture above).  Doing the exercise this way will ensure the vertebrae of lower back are not compressed by overarching.

2.  Bosu sit ups

Simple, but effective!  This exercise works the abdominal muscles and improves core strength.

Step 1:  Sit on the Bosu ball half way between the top of the dome and the bottom.

This means that when you lean back the natural curve in your lower back will be supported by the Bosu.

Step 2:  Knees bent, feet flat on the floor.  Hands on thighs.

Step 3:  Lower yourself back to a horizontal position.

Step 4:  Keeping a space between your chin and chest, use the abdominal muscles to push the hands towards the knees.

Step 5:  When your hands reach you knees, stop and slowly return to a horizontal position.

NOTE:  You do not need to come any higher than 45 degrees!  After this point, momentum is being used – not the abdominal muscles!

 3.  Bosu side raises

This is a fantastic exercise for working the waist!   These side raises work the oblique abdominal muscles.

Initially, it can be quite difficult to get your balance when performing this exercise – this can be made easier by placing your feet against a wall.

Lie on the bosu with your hips half way between the top of the dome and the bottom.

Look forwards.

Your top elbow should be pointing towards the ceiling.  Your bottom elbow can be pointing towards the floor (but often it gets in the way, so easier to have it pointing in front of you).  Lower your head towards the floor and use your abdominal muscles to pull you back up again!   After 10 – 15 repetitions, you should definitely be feeling this working your waist!

4.  Plank on Bosu(s)

How long can you hold this?

1 minute is good

2 minutes is excellent!

Make this even tougher by placing your feet on another bosu or medicine ball.

Want a real challenge?  Try to maintain the plank position but lift one arm or leg off the floor for 20 seconds – then repeat with all the other limbs!

5.  Bosu Press Ups

Harder than a normal press-up, this not only works the muscles of the chest, triceps and shoulders, but engages the core muscles fantastically!

The Bosu ball has handy grooves at the sides of the black base, which allow you to place your thumbs in for optimal grip when doing press ups.

Make sure your hips are down and try to come as low as you can to really work the arms!

6.  Bosu squats – black side up

The hardest part about this exercise is getting on the Bosu in the first place!

Performing the squat black-side-up means that the feet and ankles stay in a stable position (tricky with blue-side-up).

This exercise works the legs and butt but really focuses on balance so take good care!  Make sure you have plenty space around you and look forward into a mirror to make sure you can keep your position.

Once you have mastered these squats, you can try making the exercise harder by using a barbell (10kg – 30 kg).

 7.  Bosu burpee press-up

This is a cardio and strength exercise rolled into one and is a great addition to any conditioning program or circuit.

Once in the burpee position, you can perform a press-up if you are brave enough!

After 15 of these, you are guaranteed to be out of breath.

8.  Bosu hop overs

A great exercise to perform as a warm up or active rest period during a circuit class.

Jump over the bosu from side-to-side keeping the body in a low position.

Whatever you do, do NOT cross your legs!

9.  Bosu Ins and Outs

Not the technical term, but these ‘Ins and Outs’ work the core and abdominal muscles like never before.

If you can perform these,  you really do have strong abs and fantastic core strength!

Make sure you have plenty space behind you, as I have seen many of my clients fall backwards trying to do these.

Sit right on top of the bosu and try to get into the position demonstrated above, with a nice straight back.

OK, now can you slowly and steadily move the feet forwards without falling off?

See how many you can do.  10 is excellent!

10.  Bosu Decline walking press ups

For those that think they can do everything, I give you our toughest Bosu exercise.

For this exercise, you need two Bosus, an exercise bench and plenty of people in the room to watch you!

Feet on the exercise bench, perform a decline press up on one bosu.

Take one hand off and place it on the floor (keeping the other hand on the Bosu) – perform another press up

Take your hand off the Bosu and place it on the floor next to your other hand – peform a narrow press up

Next, start working your way onto the other Bosu by doing these in reverse.

These are travelling decline Bosu press ups and they are TOUGH!

 

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This article was written by Sheona Bird, BSc, MSc, ACSM, Reps Level 4

Sheona is a health, fitness and wellbeing specialist who has been providing expert advice, guidance and one-to-one coaching and instruction since 2005.