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January 09, 2023 9 min read
The BOSU ball was invented by David Weck in 1999, reflecting a cut in half stability ball. So why wobble around on a stability ball when a BOSU Ball Exercises can help to improve your balance and core strength? The design of the BOSU adds what has been missing in your workout routine and will help you achieve great results in as little as a few weeks’ time.
BOSU stands for BOth Sides Utilized and is a gym tool which is used for building stability and strength. It consists of a hemisphere and a flat surface; the hemisphere is half-filled with air and this creates enough instability to prompt the engagement of all the core muscles. Whilst, the flat surface allows for enough stability to perform the exercises with maximum precision and effectiveness.
Both the hemisphere and the flat surface can be used to improve balance and strengthen the core. The BOSU can be used to complete either whole body Bosu ball exercises or to target specific areas. Furthermore, the BOSU can be used by both beginners and pros. So add Bosu Ball exercises to your routine to gain strength and stability to then step up to stability ball exercises.
These Bosu Ball Exercises will help you if you accumulate fat on your lower body:
1. Hip raise – This exercise targets the lower back, abs, glutes, quads and hamstrings
Difficulty level – Beginner
How to do:
You can advance these Bosu Ball Exercises by performing the hip raise with one raised leg by keeping the knee of the raised leg slightly bent, then push your hips to the ceiling again and lower the glutes. Do this for both legs.
2.Squat – this exercise targets the hamstrings, glutes, lower back and quads
Difficulty level – Intermediate
How to do:
3. Jump squats – these Bosu Ball Exercises targets the hamstrings, glutes, lower back and quads
Difficulty level – Intermediate
How to do:
4.Lunge – these Bosu Ball Exercises target the hamstrings, glutes, quads and calves
Difficulty level – Beginner
How to do:
These Bosu Ball Exercises can be advanced by performing side lunges. Stand next to the BOSU and place your right foot on the hemisphere, making sure that your feet are at least 2-3 feet apart. Then lunge to the right, get up and lift the right leg from the BOSU, placing it close to the left leg. Repeat this by placing the right leg on the hemisphere once more and lunging.
5.Hip Flexor Stretch – these Bosu Ball exercises targets the hamstrings, glutes, adductors and hip flexors
Difficulty level – Beginner
How to do:
Also find this video to give you more leg exercises and some visual guidance:-
Core Bosu Ball exercises for strengthening and toning can help you to combat problematic areas around your core such as love handles, lower belly and back fat as well as toning your abs, chest and shoulders
6. Crunch – these Bosu Ball exercises target the lower abs, upper abs and back
Difficulty level – Beginner
How to do:
7. Crunch oblique – these Bosu Ball exercises targets the abs, upper back and obliques
Difficulty level -Intermediate
How to do:
8. Full plank – these BOSU Ball exercises targets abs, glutes, back and shoulders
Difficulty level – Intermediate
How to do:
9. Forearm plank – these BOSU Ball exercises also targets the abs, glutes, back and shoulders
Difficulty level – Beginner
How to do:
10. Side plank - these BOSU Ball exercises target the abs, glutes, shoulders and upper back
Difficulty level – Beginner
How to do:
11. Sit-Ups – this exercise targets the lower abs, upper abs and back
Difficulty – Beginner
How to do:
Also find this video to give you more core exercises and some visual guidance:-
12. Tricep dips – these BOSU Ball exercises targets the shoulders, biceps and triceps
Difficulty level – Intermediate to Advanced
How to do:
13. Chest press – these BOSU Ball exercises target, the shoulders, pectorals and lats
Difficulty level – Intermediate
How to do:
14. Push – ups – these BOSU Ball exercises target the pectorals, triceps, biceps, deltoids and core
Difficulty level – Advanced
How to do:
15.One arm push – up – these BOSU Ball exercises targets the pectorals, triceps, biceps, deltoids and lats
Difficulty level – Advanced
How to do:
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