Three Quick And Easy BOSU Ball Exercises

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When it comes to matters regarding our overall health and fitness, it’s probably safe to assume that, at times, many of us can often become demoralised or find ourselves lacking motivation and enthusiasm when it comes to our general fitness regime.

Many people follow the same monotonous exercise routine day in and day out, for weeks, months, or even years at a time, and not surprisingly, they tend to get extremely fed up and bored in a relatively short period of time. Changing your exercise routine up is a great thing to do because it gives you a fresh perspective on your training, and it actually makes it enjoyable.

One method of training which is gaining notoriety and popularity on a near daily basis, is BOSU ball training, and it is this piece of equipment which we’ll look at now. A BOSU ball is basically an inflated rubber hemisphere (half a sphere) which is attached to a stiff rigid base. It’s a great piece of equipment for working out with, and it’s readily available at a very affordable price. Here are just three quick and easy exercises you can perform with this piece of kit.

The forearm plank:
This is a great exercise to really target your abs and your core, and it’s also very easy and quick to perform.

  • Begin by placing your ball base-side down on the floor and then resting both of your forearms on the top of the rubber dome.
  • Next, come down so that you’re in the plank position, with your legs fully stretched behind you, and your shoulders positioned over your elbows.
  • Pull in your abdominals and hold the position for as long as you can. Your body should form a rough straight line from your head, down to your heels.
  • Hold until failure, and repeat for a further 2 sets.

Mountain climbers:
This is a great exercise for your cardio, as well as for strengthening your legs and your triceps.

  • Begin by flipping the ball upside down, so that the rubber dome is now touching the floor.
  • Next, firmly grip both sides of the solid base, and lower yourself down into a planking position.
  • You should next mimic a running motion as quickly as you can, ensuring you bring each knee up to your chest.
  • You should aim to run in this way consistently for one minute.
  • Repeat this process a further 3 – 4 times, aiming for one minute’s continuous running each time.

Push ups:
BOSU ball push ups are far superior to regular push ups, because they allow you to get a really deep stretch in your chest, allowing more fast-twitch muscle fibres to become activated. This exercise is great for targeting your chest, your triceps, and your core.

  • Start by flipping the BOSU ball over, so that once again, the rubber dome is touching the floor.
  • Grip either side of the platform, or, if you wish to give your triceps a better workout, place your hands close together firmly on the top of the rigid base.
  • Lift your head up and your upper body until your arms are fully extended, then slowly lower your chest down by bending your arms.
  • Focus on getting your chest as low down towards the base as you possibly can.
  • Next, push yourself back up, ensuring your body remains in a straight line.
  • Aim for 12 – 15 reps and repeat for a further 3 sets.


  1. Ella

    I mostly do planks in various forms on the bosu ball and the difference between it and the regular planks is more than noticeable. My abs get more challenge and my posture improved after implementing the bosu ball in my training routine. If you like challenges, try doing your squats on the bosu ball, you will feel your butt burning!

  2. Elina

    I barely do any ball exercises but I may try doing some the next time I hit the gym.

    Thank you!

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