5 Exercises To Do on a Bosu Ball for Balance and Stability

The BOSU ball may appear to be a difficult piece of exercise gear, but with the right technique, this adaptable instrument can become a terrific component of your training.

The ball resembles a stability ball split in half, in case you've never seen one before. You can use the flat side as a different surface because it is covered with thick plastic. In fact, you can advance your workouts by using the flat side as well as the dome side.

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BOSU Ball Exercises to Improve Balance

By introducing an element of instability, this flexible exercise equipment tests your balance and core strength. Although there are many ways to use a BOSU ball, you can use it to create an unstable atmosphere since it's not symmetrical.

Level up your workout routine with this ball. (Image via Pexels/ Jonathan Borba)

Here are some of the best balance BOSU ball exercises you can include in your routine:

1) Oblique Crunches

While this exercise appears simple, keeping the crunch position at the top of the movement is a task, and it emphasizes using your side ab muscles, often known as your obliques. The form is essential in this balance exercise on the BOSU ball as well. Be sure to keep your hips square and stack one leg on top of the other.

Here’s how to perform oblique crunches:

• Lie on your right arm and assume a side forearm plank position, with your pelvic region supported on the ball.
• Stack your left leg directly over your right leg, squaring your hips, and place your right hip on the ball.
• Squeeze your left obliques, and raise your knees to complete a crunch while holding your left hand behind your head.
• Before bringing your legs back down, pause briefly at the peak of the movement.

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2) Burpees

Burpees target your abdominal muscles. (Image via Unsplash/ Christopher Campbell)

Burpees are a workout you either love or despise, yet they are more worthwhile than you may think. To encounter a new challenge in your burpee routine, throw in the BOSU ball.

Here’s how to perform a burpee:

• Put the round side of the BOSU ball down.
• Lie in a high plank position with your hands on the ball's edges.
• Lift the ball high as soon as your feet touch the ground, and jump your feet up towards the ball.
• Return the ball to the ground after your arms are completely stretched, then hop your feet back into the high plank position.

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3) Mountain Climbers

This BOSU ball exercise can be compared to a plank sprint against the ground. This exercise works your entire body, including your shoulders and legs. However, you'll feel it the most in your core. As you pull your knee towards your chest, maintain your butt down, and keep your back straight.

Here’s how to perform the mountain climber:

• Start by standing in a high plank position with your hands on a ball shoulder-width apart.
• Drive your right knee towards your chest while maintaining a straight back and tight abs.
• After bringing it back out, drive your left knee towards your chest.
• Maintaining appropriate form, alternate driving your knees towards your chest.

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4) Leg Lift

This exercise provides a significant core workout and is arguably one of the more difficult BOSU ball exercises. It is a terrific alternative for those who find it difficult to perform a straight-armed plank because you can use your forearms in a more convenient way.

Include this ball in your workouts to increase the fun element in your routine. (Image via Instagram @kyklospilatesstudio)

Here’s how to perform a leg lift:

• Put the ball in front of you and get ready.
• Lie on the ball with your elbows bent and your back straight.
• Your toes should be on the ground.
• Lift one leg vertically while keeping the other leg extended.
• While maintaining a tight core, lower one leg and raise the opposite.

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5) BOSU ball hops

This workout comes to a satisfying close with this BOSU ball exercise. These hops engage your legs and glutes while testing your stamina and agility.

Here’s how to perform ball hops:

• Step swiftly off the ground as you stand behind the ball.
• Tap one foot after the other.
• One rep consists of tapping the ball with each foot once.

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Try introducing a BOSU Balance Trainer into your workouts if you want to increase both their intensity and fun factor. It allows you to exercise because one side is a flat platform and the other is a flexible dome that resembles half of an exercise ball.