The BOSU ball can be a really fun piece of exercise equipment. It is very portable, versatile, and easy to use. The BOSU ball also helps to increase the intensity of exercise by challenging the body’s balance mechanism, called proprioception. The combination of the above factors makes using the BOSU ball not only an effective and challenging workout, but also a fun one! The BOSU ball gets its name from its unique appearance and use: you can use both sides of the apparatus (Bоth Sides Up).

It is important to note, however, that when using the BOSU ball, you should only stand on the bouncy-half ball side; BOSU does not recommend standing on the flat side (despite what you may see in the gyms! See “FAQs” on the BOSU Ball Website: http://www.bosu.com/frequently-asked-questions).

That being said, you can still use the flat side for upper body exercises. When using the BOSU ball, it is also key to ensure you maintain proper form and posture. This includes drawing in and bracing your belly. To draw in and brace, you must first suck your belly button in toward your spine and squeeze your abdominals. This helps to support your spine and improve your force production capabilities. It is also important to remember to keep your shoulders down and back, helping to maintain proper posture.

RELATED: RECOMMENDED PLANS FOR YOU

Finally, when using the BOSU ball, allow your body to get used to the movement underneath your feet. The ball is going to shift as your weight shifts; to maintain balance, try to allow the movement to occur and make small shifts in your posture to accommodate balancing. Now that we know how to get started, let’s get to these fun and challenging exercises!

BOSU Ball Squats

Set up/Exercise: Place the BOSU ball flat side down on the ground in front of you. Put one foot on the ball at a time and keep the feet approximately hip to shoulder width apart, feet pointed ahead. Slowly lower body down into a squat position, adjusting your posture to allow for balance.

Recommended Reps/Sets: For beginners, start with 1-3 sets of 10-12 repetitions. As you advance, increase to 2-3 sets of 15-20 repetitions while maintaining proper form.

bosu-ball-leg-exercises_2

 

BOSU Reverse Lunge

Set up/Exercise: Begin standing on the BOSU ball with both feet. Slowly lower one leg back into a reverse lunge position, ensuring your knee does not cross over your toe on the BOSU. Pause slightly at the bottom before pushing through the heel of your foot on the BOSU to return to starting position. Repeat on other leg.

Recommended Reps/Sets: For beginners, start with 1-3 sets of 8-10 repetitions each leg. As you advance, increase to 2-3 sets of 12-15 repetitions while maintaining proper form.

Also check this strength leg exercises

BOSU Lateral Lunges

Set up/Exercise: Place the BOSU ball flat side down on the ground to the right side of you. Step laterally to the right and place your right foot in the middle of the BOSU. Drop your booty back and bend your right knee into a lunge position, keeping the left leg as straight as possible.  Push off the BOSU ball and return back to the starting position.

Recommended Reps/Sets: For beginners, start with 1-3 sets of 8-10 repetitions. As you advance, increase to 2-3 sets of 12-15 repetitions while maintaining proper form.

BOSU Up and Overs

Set up/Exercise: Begin with the BOSU ball flat side down on the ground to the right of you. Step laterally and place your right foot in the center of the BOSU. Lightly hop over the BOSU, pushing gently with your right foot and landing with your left foot center of the BOSU. Then complete the same movement going the opposite direction.

Recommended Reps/Sets: For beginners, start with 1-3 sets of 20 repetitions. As you advance, increase to 2-3 sets of 30-50 repetitions while maintaining proper form.

BOSU Double Lunges

Set up/Exercise: Place the BOSU ball flat side down on the ground in front of you. Place your right foot in the center of the BOSU ball and lower into a lunge position. Then step forward and over the BOSU ball and into a forward lunge with your left leg, keeping your right toes centered on the BOSU ball. Push off your left leg backwards and over the BOSU ball again, returning to the starting position.

Recommended Reps/Sets: For beginners, start with 1-3 sets of 5-6 repetitions. As you advance, increase to 2-3 sets of 8-10 repetitions while maintaining proper form.

BOSU Ball Amped Up Burpees

Set up/Exercise: Place the BOSU ball flat side up on the ground in front of you. Place your hands on the BOSU ball and complete a burpee by hopping both feet back to an extended plank position, then hopping feet back in toward the BOSU ball. Stand up and raise BOSU overhead. Place BOSU back on the floor and squat jump over the BOSU landing softly in front of the BOSU with knees slightly bent. Turn around to face the BOSU once again and repeat.

Recommended Reps/Sets: For beginners, start with 1-3 sets of 6-8 repetitions. As you advance, increase to 2-3 sets of 10-15 repetitions while maintaining proper form.

BOSU Single Leg Squat

Set up/Exercise: Place the BOSU ball flat side down on the ground in front of you. Stand on the BOSU with your left leg and slowly lower into a single leg squat, maintaining balance and sitting back slightly as if to sit in a chair. Repeat for the allotted number of repetitions, then repeat on the other side.

Recommended Reps/Sets: For beginners, start with 1-3 sets of 6-8 repetitions each side. As you advance, increase to 2-3 sets of 10-12 repetitions while maintaining proper form.

BOSU Single Leg Deadlift

Set up/Exercise: Place the BOSU ball flat side down on the ground in front of you. Stand with your right leg in the center of the BOSU, keeping a slight bend in your knee. Slowly hinge forward at the hips, maintaining balance on your right leg and keeping a straight back. Squeeze your hamstrings and glutes on the right side as you return to your staring position. Repeat for allotted number of repetitions then repeat on the other side.

Recommended Reps/Sets: For beginners, start with 1-3 sets of 6-8 repetitions each side. As you advance, increase to 2-3 sets of 10-12 repetitions while maintaining proper form.

BOSU Ball Hip Bridges

Set up/Exercise: Place the BOSU ball flat side down on the ground in front of you. Lie on your back and place your feet on the BOSU, keeping your knees directly over your ankles. Maintaining the drawing in and bracing of your abdominals, squeeze your glutes and hamstrings to raise your hips off the ground. Pause slightly at the top range of motion, then slowly lower back down to the starting position.

Recommended Reps/Sets: For beginners, start with 1-3 sets of 10-12 repetitions. As you advance, increase to 2-3 sets of 15-20 repetitions while maintaining proper form. You can also kick it up another level by completing this exercise with only one leg at a time! These exercises can work great as a leg workout on their own, or you can try adding a few of them to your current routine. The most important piece of this workout puzzle is to have fun with your workout!

Until next time, stay fit and be well!

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans