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Have you ever used a Bosu Ball? Do you know what Bosu ball exercises you can do at home? If not, worry no more. In this guide, we will let you know what a Bosu ball is, what it is used for, and the benefits of using it for performing various Bosu ball exercises. So, stay with us and continue reading this guide until the end to explore all info you need to know about Bosu ball.
We will share 14 Bosu ball exercises for beginners that you can comfortably perform at your home. So, let's start exploring the exercises that you can perform with a bosu ball.
What is A Bosu Ball?
You might have seen a Bosu ball lying there if you visit the gym regularly. Bosu ball (both sides utilized) is just like an exercise ball cut in half. It is inflated from one side and has a stable platform on the other. This unique design makes the ball less wobbly compared to an exercise ball.
Both sides of a Bosu ball can be used for performing exercises. You can switch the sides depending on the exercise you are performing. Usually, the dome side is used for performing cardio and strength training exercises, while the other flat side is used for core work. Adding a Bosu ball to your home gym makes the workout more challenging.
A Bosu ball is a versatile exercise tool that makes your workout more challenging and is considered an exercise tool to mix things up. Bosu ball acts as a balance trainer and provides the user with an unstable surface to perform exercises that engage various muscles. It is an effective tool for training static and dynamic balance.
What are the Benefits of Bosu Ball Exercises?
Bosu ball exercises are a great way of building core strength and stability. Performing exercises on a Bosu ball helps improve balance, stability, and flexibility. All Bosu ball exercises can work the core and help prevent injury.
Bosu ball exercises are perfect for building core strength and stability. By performing Bosu ball exercises, you can minimize body imbalances and muscle weaknesses and improve your strength and coordination.
In addition to that, Bosu ball exercises are excellent for coordinating muscles and helping your body learn how to react to the small instabilities you face in everyday life. Furthermore, the Bosu ball assists in plenty of other types of training, such as stretching, strength training, and rehabilitation.
Recent studies on training with unstable surfaces, like BOSU balls and other balance devices, show that these exercises can really work your core muscles and help you balance and stay stable when you add them to a good strength program[1].
Bosu ball exercises aren't just a fun change of pace; when done with regular strength training, they can help you build a stronger, more resilient body.
Bosu Ball Safety Tips for Beginners
Before you start the exercises, take a minute to get ready for success. Put the Bosu ball on a surface that won't slip, and wear shoes that grip well so the ball doesn't slip out from under you.
If you're not very good at balancing yet, put the Bosu ball next to a wall, squat rack, or other strong surface that you can lightly touch for extra support while you learn the moves. Start with small ranges of motion and slower tempos instead of going straight to deep squats or explosive push-ups.
Avoid advanced or explosive variations (such as clapping push-ups or very deep single-leg squats) if you have a history of knee, ankle, wrist, or shoulder issues. Choose the simpler versions first and only progress when you can perform them without pain, wobbling excessively, or holding your breath.
Stop immediately if you feel sharp pain, dizziness, or loss of control, and speak with your healthcare provider before training if you have heart disease, serious joint problems, or balance disorders. The goal is to push your body just enough to make it better, not to hurt or scare it.
The Best 14 Bosu Ball Exercises for Beginners
Having understood what a Bosu ball is and its benefits, you might be interested in discovering some of the best Bosu ball exercises you can perform at home. Search no more. Listed below are the 14 best Bosu ball exercises you can perform.
Bosu Ball Exercises with Attached Resistance Bands
Although the Bosu ball is ready to be used for various exercises, the best thing about the Ritfit Bou Ball is that they come with attachable resistance bands. Attaching resistance bands to the Bosu ball allows you to add resistance to all exercises you can perform using a Bosu ball.
RitFit Bosu balls feature two hooks at the lateral sides where you can attach the resistance bands and incorporate a lot more variety in your workout. Let’s discuss some of the best Bosu ball exercises you can perform with attached resistance bands.
Bosu Ball Exercises 1. Side Raise
This Bosu ball exercise targets your upper body and arms and strengthens the muscles in your arms, making them stronger. Here is the procedure to perform side raise using a Bosu ball with attached resistance bands.
Muscles Worked
- Upper body and arms
How to Do it
- Take a Bosu ball and attach resistance bands to it in the hooks featured at the lateral sides of the ball.
- Place the ball on the floor so that the platform side faces the floor and the dome side faces the roof.
- Stand tall on the dome side of the Bosu ball and balance yourself
- Take both the handles of the resistance band on both your hands. Pull them upwards on the sides until your arms are in a straight line with the shoulders at the lateral sides
- Take a slight pause at this position and perform the same procedure again
- Continue doing this Bosu ball exercise for 5-7 minutes
Bosu Ball Exercises 2. Front Raise
Front raise is somewhat similar to side raise. This Bosu ball exercise also incorporates your upper body and strengthens the muscles in your arms. Here is the procedure to perform front raises.
Muscles Worked
- Upper body and arms
How to Do it
- Attach resistance bands to the Bosu ball at the hooks present at the lateral sides of the ball
- Place the ball on the floor so that the platform side is facing the floor and the dome side is facing the roof.
- Stand tall on the dome side of the Bosu ball and balance yourself
- Take both the handles of the resistance band on your hands and pull them straight upwards at an angle of 90-degree.
- Once you reach the final position, your arms should be straight with your shoulders at the front sides.
- Take a slight pause at this position and perform the same procedure again
- Continue doing this Bosu ball exercise for 5-7 minutes
Bosu Ball Exercises 3. Front Lateral Raise
Front lateral raise is another Bosu ball exercise that you can perform using resistance bands. This Bosu ball exercise will target your upper body and strengthen the core and muscles in the arm. Here is the complete method of performing front lateral raise.
Muscles Worked
- Upper body and arms
How to Do it
- Attach a resistance band to the hooks of a Bosu ball
- Place the ball on the floor so that the platform side is facing the floor and the dome side is facing the roof
- Stand tall on the dome side of the Bosu ball and balance yourself. Slightly bend yourself.
- Take the left handle of the resistance band on your right hand and the right handle on your left hand.
- Pull the resistance band on the lateral sides so that you are forming a "cross or an X" with the resistance band.
- Once you reach the final position, your arms should be straight with your shoulders at the lateral sides.
- Take a slight pause at this position and perform the same procedure again
- Continue doing this exercise for 5-7 minutes
Bosu Ball Exercises 4. Bicep Curl
Bicep curls are another Bosu ball exercise that targets your upper body and strengthens the arms. By performing this Bosu ball exercise, you are also incorporating stability in the core. Let’s see the procedure to perform this Bosu ball exercise.
Muscles Worked
- Upper body and arms
How to Do it
- Attach a resistance band to the hooks of a Bosu ball
- Place the ball on the floor so that the platform side is facing the floor and the dome side is facing the roof
- Stand tall on the dome side of the Bosu ball and balance yourself.
- Grab both the handles of the resistance band in your hands from the downside of the handles.
- Pull the resistance band up, reaching your shoulders
- Take a slight pause at this position and perform the same procedure again
- Continue doing this exercise for 5-7 minutes
Bosu Ball Exercises 5. Tricep Extension
The next Bosu ball exercise you will be performing is the tricep extension. Like the previous exercises, this Bosu ball exercise also targets your upper body and strengthens the core. Here is the complete procedure to perform this Bosu ball exercise.
Muscles Worked
- Upper body and triceps
How to Do it
- Attach a resistance band to the hooks of a Bosu ball
- Place the ball on the floor so that the platform side is facing the floor and the dome side is facing the roof.
- Stand at one side of the ball with your face away from the ball. The hook sides of the ball should be at the back of your arms so that you can grab the resistance band.
- Place one foot on the floor and the other on the Bosu ball so that your toe is touching the dome side of the ball.
- Grab both the handles of the resistance band in both your hands at your back
- Pull the resistance bands up and take them above your head
- Continue doing this Bosu ball exercise for 5-7 minutes
Bosu Ball Exercises 6. Lunge & Press
Lunge and Press target your entire body. Here is a complete procedure to perform this Bosu ball exercise.
Muscles Worked
- Entire body
How to Do it
- Attach a resistance band to the hooks of a Bosu ball
- Place the ball on the floor so that the platform side is facing the floor and the dome side is facing the roof
- Stand tall on the dome side of the Bosu ball and balance yourself.
- Grab the handles of the resistance band in your hands and stand by grabbing the bands at your shoulder height.
- Pull the left handle of the resistance band upwards while simultaneously bending your knee and placing your toe of the left foot on the floor at the back. During this time, your right knee should be on the dome side of the ball and the right hand grabbing the band's handle.
- Perform the same Bosu ball exercise on your other hand and foot, i.e., pulling the right handle of the band upwards while placing the toe of the right foot on the floor behind you.
- Perform multiple sets of repetitions.
Bosu Ball Exercises without Resistance Bands
Having discovered the best Bosu ball exercises that you can perform by attaching a resistance band, we will now enlist a few Bosu ball exercises that can be performed without the aid of a resistance band.
Bosu Ball Exercises 7. Squat
This Bosu ball exercise targets your glutes, quads, hamstrings, and lower back. Here is the complete procedure to perform squats using a Bosu ball.
Muscles Worked
- Glutes, quads, hamstrings, and lower back
How to Do it
- Put the Bosu ball on the floor so that the dome side is upwards and the platform side is downwards.
- Stand on the Bosu ball and balance yourself. One of the ways of balancing is by placing your right foot on the Bosu ball. The ball will tilt to the right. The next step is to place the left foot on the ball, and the ball will get balanced. Once you balance yourself, you are at your starting position.
- Bend your knees and get to a squat position as if sitting on a chair.
- Bring your hands near your chest.
- Reach to a lower position as far as possible and then push yourself up
- While performing the Bosu ball exercise, make sure your knees aren’t overshooting your toes
- Reach back to the starting position
- Perform multiple repetitions.
Bosu Ball Exercises 8. Mountain Climber
Mountain climber is a perfect cardio exercise. Apart from improving the performance of your heart, the mountain climber Bosu ball exercise targets your abdominals, chest, obliques, and deltoids. This Bosu ball exercise also strengthens your core. Listed below is the complete procedure to perform mountain climbers.
Muscles Worked
- Abdominals, chest, obliques, and deltoids
How to Do it
- Place the bosu ball on the ground so that the flat surface is facing upwards.
- Get into a push-up position with your hands gripping the outer edge of the ball. Your legs should be straight back behind you. This is your starting position.
- Bring your right knee towards your opposite elbow and then extend it back to the starting position.
- Now, bring the left knee towards the right elbow and extend it back to reach the starting position.
- Continue performing these movements quickly with alternating legs
- Complete ten sets of repetitions on each side.
Bosu Ball Exercises 9. Plank Jacks
This Bosu ball exercise targets your obliques, transverse abdominals, chest, and deltoids. Let’s enlist the method of performing this Bosu ball exercise.
Muscles Worked
- Obliques, transverse abdominals, chest, and deltoids
How to Do it
- Place the Bosu ball on the ground so that the flat surface is facing upwards.
- Get into a plank position with your hands gripping the outer edge of the ball. Your legs should be straight back behind you, with your feet joining each other. This is your starting position.
- Jump laterally (sideways) using your legs while keeping your hands still on the edges of the Bosu ball. Extend your legs as far as possible while jumping.
- Jump back to bring both your feet back and reach the starting position.
- Continue jumping and extending your legs while keeping your hands still on the ball.
- Perform ten sets of repetition
Bosu Ball Exercises 10. V-Ups
V-ups are another Bosu ball exercise that majorly targets your lower body. It strengthens the muscles in your legs. Here is the procedure to perform this Bosu ball exercise.
Muscles Worked
- Obliques, transverse abdominals, chest, and deltoids
How to Do it
- Place the Bosu ball on the floor. The dome should be facing upwards, and the flat side should be facing the ground.
- Place your butt on the dome side of the ball so that your legs extend forward with both the feet joined.
- Your hands should be at the sides of the ball, i.e., at the outer edges.
- Elevate both your legs upwards and take them as high as possible. Your legs should be in a straight line with your head.
- Once you reach a higher point, take your legs back to the starting position.
- Continue performing this Bosu ball exercise to complete multiple repetitions
Bosu Ball Exercises 11. Knee Pull-In
Knee pull-in is a Bosu ball exercise that is somewhat similar to V-ups. This Bosu ball exercise majorly targets your lower body. It strengthens the muscles in your legs. Here is the procedure to perform this Bosu ball exercise.
Muscles Worked
- Obliques, transverse abdominals, chest, and deltoids
How to Do it
- Place the Bosu ball on the floor. The dome should be facing upwards, and the flat side should be facing the ground.
- Place your butt on the dome so that your legs extend forward with both the feet joined.
- Your hands should be at the sides of the ball, i.e., at the outer edges.
- Fold your legs inwards and bring your head forward so that your knees get closer to your mouth.
- Take your legs back to the starting position and perform the same Bosu ball exercise again.
- Continue performing this Bosu ball exercise to complete multiple repetitions
Bosu Ball Exercises 12. Push-ups
We all are aware of push-ups and enjoy performing them in the gym. Adding a Bosu ball makes push-ups harder; however, there is no need to worry because a challenging workout offers more benefits. Here is the procedure to perform push-ups using a Bosu ball. This Bosu ball exercise targets your chest, deltoids, transverse abdominals, and triceps.
Muscles Worked
- Chest, deltoids, transverse abdominals, and triceps
How to Do it
- Place the Bosu ball on the ground such that the dome side is facing the floor and the flat side is upwards.
- Get into a plank position and place your hands on the edges of the Bosu ball.
- Perform a push-up, ensuring that your elbows are at an angle of 45-degree and your back is straight throughout the Bosu ball exercise.
Bosu Ball Exercises 13. Clapping Push-ups
Clapping push-ups is a sub-type of Bosu ball push-ups. Like simple push-ups, clapping push-ups target your chest, deltoids, transverse abdominals, and triceps. Here is the procedure to perform clapping ball push-ups.
Muscles Worked
- Chest, deltoids, transverse abdominals, and triceps
How to Do it
- Place the Bosu ball on the ground such that the dome side is facing the floor and the flat side is upwards.
- Get into a plank position and place your hands on the edges of the Bosu ball.
- Perform a push-up, ensuring that your elbows are at an angle of 45-degree and your back is straight throughout the Bosu ball exercise.
- After performing each push-up, get your hands together and clap using your hands. After that, perform the second move. All these activities should take place simultaneously.
- Continue performing push-ups and clap once after each push-up.
Bosu Ball Exercises 14. Split Push-ups
Split push-ups are a perfect cardio workout and are an ideal way of targeting your entire body. This Bosu ball exercise targets your chest, deltoids, and transverse abdominals. Here is the procedure to perform this Bosu ball exercise.
Muscles Worked
- Chest, deltoids, and transverse abdominals
How to Do it
- Place the Bosu ball on the floor so that the flat side is downwards and the dome side faces the roof.
- Get into a plank position and put both your hands on the dome side of the ball. This is your starting position.
- Place your left hand on the floor on the left side of the ball with slightly jumping your left leg fextowards the left. Your right hand should stay on the dome of the ball.
- Perform the same procedure for the other hand while keeping the left hand on the dome of the ball.
- Continue performing this Bosu ball exercise by increasing the intensity gradually.
- Complete multiple repetitions.
How to Use This Bosu Ball Workout Guide
If you're new to working out, pick 4 to 6 exercises from this list to do instead of trying all 14 in one session. Train with the Bosu ball two to three times a week on days that aren't back-to-back. This will give your muscles and joints time to heal. Instead of speed, focus on moving slowly and in a controlled way. Your main goal at first should be to learn balance and good technique.
This is what a simple beginner circuit might look like:
- Side Raise (with bands) – 2 sets of 10 to 12 reps
- Do 2 sets of 8 to 10 squats on the dome.
- Mountain Climber: Do 2 sets of 10 to 15 reps on each side.
- Do two sets of 8 to 12 V-ups or knee pull-ins.
Do the suggested number of reps for each exercise, then take a 30- to 45-second break before moving on to the next one. After you finish all four moves, take a break for 60 to 90 seconds and do the circuit again. You can add more sets, make the exercises harder, or add more movements from the list as your strength and balance get better.
Before you finish, keep in mind that Bosu ball training should be hard but not out of control. If you ever feel like you're going to lose your balance, step off, reset, and make the movement smaller or slower. You make the most progress when you push yourself a little bit past your limits, but you still feel safe and sure of yourself with every rep.
Final Words
Bosu ball is an effective exercise tool for performing various workouts. Bosu ball exercises not only aid in balance but also help in coordinating muscles and nerves for unstable conditions that we experience in our daily life.
If you do not already own a Bosu-style trainer, the RitFit Balancing Half Ball with resistance bands is a smart choice for home gyms. One compact piece of equipment lets you train balance, core strength, and total-body conditioning using all 14 exercises in this guide.
You can start with just your body weight and gradually add band resistance as your balance and strength improve, which makes this tool beginner-friendly while still challenging enough for more advanced lifters.
References
- Behm DG, Muehlbauer T, Kibele A, Granacher U. Effects of Strength Training Using Unstable Surfaces on Strength, Power and Balance Performance Across the Lifespan: A Systematic Review and Meta-analysis. Sports Med. 2015;45(12):1645-1669. doi:10.1007/s40279-015-0384-x
