Take your fitness to the next level with this Bosu Ball home workout.
Favorite Equipment
When I interview fitness professionals and amazing people who have transformed their bodies, I often ask what is their favorite exercise or piece of equipment.
Well, after my workout at Brick Bodies on Tuesday, March 10th I pondered the same question and answered myself.
Besides the jump rope, the Bosu Ball is my second favorite piece of equipment so this post is an ode to the Bosu Ball, my second favorite piece of workout equipment.
I Have One
I own a Bosu Ball that I purchased from Dick’s Sporting Goods for about $99 a few years ago.
I love it. Â I don’t use it every day – I know that sounds contradictory since I claim it as my 2nd favorite piece of workout equipment BUT when I do workout with it I get giddy, excited and feel up for the challenge.
What Is It?
Now before I delve any deeper you might be asking yourself “A bosu what?”
Per Wikipedia,
A Bosu Ball, sometimes called a Bosu Balance Trainer, is a fitness training device, invented in 1999 by David Weck,[1] consisting of an inflated rubber hemisphere attached to a rigid platform. It is also referred to as the “blue half-ball”, because it looks like a stability ball cut in half. The name is an acronym which stands for “BOth Sides Up” a reference to the two ways a BOSU ball can be positioned.[2]
I use it to take ordinary exercises to the next level including crossovers, lunges, push ups, and burpees just to name the few.
Not only can you stand on top with the dome side up to balance yourself while you execute certain exercises, you can flip it over and have the dome side pointed down to enhance your exercise by recruiting your core to help you keep balanced. Â It truly is an amazing piece of equipment.
Based on that same Wikipedia article, studies have found no real different in muscle recruitment or development using the Bosu Ball but I beg to differ when it comes to certain exercises.
I can tell I have recruited more of my core because the next day I feel muscles in my abdomen area I didn’t realize I had after a major Bosu Ball workout. Â But nonetheless, it is a GREAT way to change up the same boring lunge, overhead squat or crossover – don’t you agree?
I want to share one of the latest workouts I did with a Bosu Ball. Â If you are physically able, try this workout and let me know if you find it interesting, different and a nice change of pace from the regular exercises executed directly on the floor.
Workout
Disclaimer: Before starting any new workout plan check with your physician first. Femme Fitale Fit Club is not responsible for injury, loss of limb or life due to your participation. Perform this at your own risk.
33 Replies to "Bosu Ball Home Workout"
CARLA March 16, 2015 (5:31 am)
I stand on it as I chat on the phone
I make it an exercise all my own.
#rhymermcgee 🙂
o
Diatta
Twitter: DSTPRL
March 16, 2015 (6:39 am)
Lol
AmyC
Twitter: runningescapade
March 16, 2015 (6:22 am)
I used one in my PT sessions and fell in love. I have plans to get one ASAP!
o
Annmarie
Twitter: fitfoodiemama
March 16, 2015 (6:58 am)
Looks like an awesome workout- I love BOSU Burpees….one of my fav exercises!
o
Renee
Twitter: cusecomm
March 16, 2015 (7:06 am)
The Bosu is seriously my favorite piece of workout equipment you can do EVERYTHING with it. Great post!
o
Jennifer F
Twitter: thefitfork
March 16, 2015 (7:45 am)
we were using them the other day to bounce up into handstands against the wall
o
Ivanna
Twitter: petiteheartbeat
March 16, 2015 (8:36 am)
The Bosu ball is an excellent workout tool. I like doing core work on it. Great workout idea thanks
o
Betsy
Twitter: WarriorBetsy
March 16, 2015 (9:00 am)
I do not have a Bosu Ball but I have looked into getting one. It’s a little pricey for my budget right now but it is on my get one day list!
o
Toni
Twitter: tonee78
March 16, 2015 (9:30 am)
I used to have a Bosu and I loved it!! Unfortunately I overused it and it was shot, I have yet to replace it but this post is making want to get whether one!
o
Nicole
Twitter: fitfulfocus
March 16, 2015 (10:01 am)
Fun workout! I’m a fan of the Bosu Ball to make push-ups more challenging. I’ve never tried them for lunges – that seems tough!
o
Deborah
Twitter: deborahbrooks14
March 16, 2015 (10:02 am)
My favorite bosu exercise is the dead lifts! Love them
o
Maureen
Twitter: organicallymo
March 16, 2015 (10:17 am)
I have not used a BOSU in years, but I remember always getting a better core workout when I did utilize it!
o
Margo
Twitter: brooklynfitchik
March 16, 2015 (11:20 am)
I have been looking for ideas for the Bosu–thank you for posting!!!
o
Diatta
Twitter: DSTPRL
March 16, 2015 (1:15 pm)
You are welcome.
Courtney
Twitter: eatprayrundc
March 16, 2015 (2:17 pm)
i feel like bosu balls were all the rage a few years ago and now i don’t see them as much. i do like using them, though!
o
Sue
Twitter: suzy399
March 16, 2015 (3:30 pm)
I love the Bosu as well. I really would like to invest in one for home soon! I love doing pushups with it!
o
Ange
Twitter: cowgirlruns
March 16, 2015 (3:35 pm)
I’ve never done much work on a Bosu Ball, but I have terrible balance and weak ankles, so I’m sure something so simple as squats would really help my strength.
o
Kathryn
Twitter: Dancing 2 Running
March 16, 2015 (5:53 pm)
I love using the bosu ball for core work.
o
Elle
Twitter: eatrunsail
March 16, 2015 (6:24 pm)
I have never tried one. They have them at the gym I go to very occasionally but haven’t even tried to stand on it. I know that some people do love them though.
o
Marcia
Twitter: teamarcia
March 16, 2015 (6:52 pm)
I love my Bosu! I typically do weighted step ups and then reverse lunges. Oh and pushups. Lots of those.
o
MCM Mama Runs
Twitter: mcmmama
March 16, 2015 (8:48 pm)
I bought my son a bosu ball for Christmas this year. He and I both need to get using it – I felt major core weakness this weekend when I ran so many miles. I was more tired there than in my legs!
Patty
Twitter: pattyrivas13
March 16, 2015 (9:00 pm)
I don’t use the bosu ball as much as I should. One move I like is a squat, touch the bosu ball, then jump up onto it and jump off. I guess kinda like a box jump but onto a bosu ball? I haven’t tried some of the ones you listed so I’ll have to do that – especially now that I’m running more. I know bosu helps with balance and core strength.
o
Diatta
Twitter: DSTPRL
March 16, 2015 (9:49 pm)
This work out was killer! We did it last week with my trainer.
Kate March 16, 2015 (10:53 pm)
I haven’t used a Bosu Ball, but I’d love to try it someday! It sounds like an amazing way to kick up your workouts!
o
Stephanie (
Twitter: FitMomTraining
March 17, 2015 (11:56 am)
Squats are always a favorite for me and doing them on the Bosu is such a great stability strengthener for the smaller glute muscles that are hard to isolate but needed to maintain proper knee traction when fatigued.
o
Sandra Laflamme
Twitter: organicrunmom
March 17, 2015 (2:11 pm)
I have been using a bosu ball to work on stability issues and have been loving it. This is a great informational post Diatta. Thanks for posting a great Bosu Ball workout too!
o
Diatta
Twitter: DSTPRL
March 17, 2015 (4:10 pm)
Thank you Sandra. Glad you enjoyed it. We did this actual workout last week.
jill conyers
Twitter: jillconyers
March 17, 2015 (5:14 pm)
I use my Bosu often flat side AND round side up. So many great options.
o
AJ
Twitter: nutrifitmama
March 17, 2015 (7:51 pm)
I LOVE my bosu ball! I don’t use it nearly enough, so it’s great to get ideas on new ways to use it.
o
Diatta
Twitter: DSTPRL
March 17, 2015 (9:14 pm)
It really takes my workout up a notch.
o
Katie
Twitter: Kekibird
March 19, 2015 (6:39 pm)
Love my Bosu ball. I bust it out when I’m home and can’t make it to the gym. I just pop on a show and add some weights to get in a good workout. And watching the show gives me a time reference. Just work through the show and I know I did a good 30-40 minute workout.
o
Femme Fitale Fit Club ® BlogBosu Family Pack Product Review - Femme Fitale Fit Club ® Blog October 30, 2015 (12:01 am)
[…] you read my “Ode to Bosu” article you know that I work out with BOSU Balance Trainer on a regular basis especially […]
TriGirl July 1, 2016 (8:06 pm)
I have one; I rarely use it. I’ve never thought of using it as a weight (i.e. raising it up with my hands).