Workout of the Week: BOSU Exercises

BOSU Exercises



What are BOSU Exercises?

A BOSU ball, short for "both sides up," is a versatile piece of workout equipment that can be used on either side to enhance your fitness routine. This unique tool looks like a stability ball cut in half, with one side being a flat, sturdy platform and the other an inflated, wobbly dome. The dual-surface design allows for a wide range of exercises that target balance, strength, and flexibility.

How do I use a BOSU Workout Ball?

The Bosu ball might seem intimidating at first, but it's a fantastic addition to any workout when used correctly. Whether you're standing on the dome side to challenge your balance or using the flat side for stability exercises, the Bosu ball adds an extra layer of difficulty to standard moves.

This instability engages more muscles, particularly the core, as your body works harder to maintain balance.

Widely available at gyms, sports stores, and online, the Bosu ball is a popular choice for fitness enthusiasts looking to mix up their routines. It serves as an excellent balance trainer, making exercises more challenging and effective by providing an unstable surface. Incorporating the Bosu ball into your workouts can help you achieve better overall strength, coordination, and stability.

Benefits of BOSU Exercises

Incorporating a Bosu ball into your workout routine offers a multitude of benefits, particularly in the realms of strength, conditioning, and balance training. This versatile tool can be used to target various muscle groups, including the lower body muscles (quads, glutes, calves, and hamstrings), upper body muscles (back, chest, shoulders, triceps, and biceps), and the core.

Beyond just physical activation, using a Bosu ball can also provide a significant mental workout, making your training sessions more comprehensive and well-balanced.

Physical Benefits of a BOSU Workout

One of the key advantages of using a Bosu ball is its ability to engage your core while simultaneously working with other muscle groups to maintain stability. This dual engagement not only helps in building full-body strength but also improves balance and coordination.

For those who find their current workout routine monotonous, the Bosu ball introduces a fresh challenge, allowing you to perform familiar exercises like boat poses, push-ups, and mountain climbers with added difficulty.

Using a Bosu ball intensifies core workouts regardless of the targeted muscle group. The instability of the ball forces your core to work harder to maintain balance, resulting in a more effective and intense workout.

Neurological Benefits of BOSU Exercises

Moreover, the Bosu ball offers neurological benefits. The balance training it provides helps create new neurological pathways, which can improve memory and spatial cognition. Balance training with a Bosu ball can enhance proprioception, which is your body's ability to sense its position in space.

Improved proprioception leads to better control over your movements, positioning, and overall posture, ensuring exercises are performed with proper form and reducing the risk of injury. This cognitive enhancement is a bonus to the physical benefits, making the Bosu ball a valuable tool for both the body and mind.

In summary, integrating a Bosu ball into your fitness routine not only enhances physical strength, balance, and core stability but also contributes to mental sharpness and improved body awareness. It's a versatile piece of equipment that can take your workouts to the next level, offering a refreshing and challenging alternative to traditional exercises.

Let's get into the BOSU Exercises

The Basics:
Perform 12 reps of each excercise. Repeat 4 times. For Chest Press do 10 reps on each arm. You will need small hand weights, a bosu ball and stability ball. 
Maggie Bridge with swiss ball.png

The Exercises

Elevated bridge

Lay flat on your back with your knees bent and feet on top of the the bosu ball, articulate through your spine and lift your pelvis up to a full bridge. Squeeze your glutes and fully extend your knees with the ball rolling away from you. Bend your knees back in and articulate through your spine as you lower your pelvis down.

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Chest fly

Lay on the bosu ball so your head and neck and resting on it. Have a dumbbell in each hand with arms raised above you. Extend your arms out to each side while keeping your elbows straight, lift them back in.

*tip: squeeze your booty while doing this exercise for extra core and glute work!

Maggie single arm press on bosu.png 

Single arm shoulder press:

Using the half bosu ball stand in the middle of the ball on your right leg, let your left leg rest against the ball for support. Have the dumbbell in your right hand with your elbow bent at 90 degrees, fully extend your arm all the way up and then back down to where your started. Have your other arm extended straight side for extra stabilization. Repeat the same thing on the left side.

Maggie leg raises on bosu.png

Leg raise

Sit on the half bosu with your hands on the floor behind you. Have your legs extended straight up, lower your legs as low as you can without touching the floor and bring them back up.
*tip- the further you incline your upper body on the bosu and the further you are able to lower your legs the more you work your lower abs!

Want to try the BOSU Ball Workout in-person?

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Maggie Priore is a trainer at Wicker Park

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Maggie Priore is a trainer at Wicker Park


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