What to do with a BOSU Ball

Are you excited that it’s Friday?  Do you have any fun plans for the weekend?  We’re staining the deck today, and tomorrow we’re going wine tasting with the in-laws.  I can’t wait!  Plus it’s still sunny here which has to be some sort of record especially because the sun is supposed to stick around at least through the weekend before it starts raining again (which is fine with me because we leave for Mexico in a couple of days).

Speaking of sunshine, Chris has been taking advantage of it and sanding our deck every night this week after work and I wasn’t able to get to the gym yesterday because he wanted to go straight home to take advantage of every last ray.  Which meant I worked myself out with equipment I had at home. I rode the spin bike for 20 minutes at an easy pace and then spent the last 10 minutes doing intervals – 1 min with the highest resistance I could handle, going as fast I as could, followed by 30 sec of rest (turning the resistance way down).  After that, I made up this little circuit and did it 5 times:

I ended everything with 1 minute front and side planks also on the BOSU.

And after all of that, I looked like this.  Yikes.

Not pretty

And as I was sweating through this workout I realized that not everyone may be as buddy-buddy with the BOSU as I am.  See, I’ve amassed quite the collection of at-home fitness gear over the years – fitness ball, medicine ball, yoga mat, free weights, resistance bands, kettlebells, foam roller…but my 1st piece of equipment (and arguably the most versatile) was my BOSU.


Besides awkwardly looking like a part of the female anatomy it is one of the most amazing pieces of gym equipment you will ever use.  This little half dome can work out every part of your body!  If you head over to the official BOSU website you’ll learn that BOSU was originally an acronym for “both sides up” meaning that the ball can be used with the dome up or dome down (you learn something new everyday).  You can also read about the science behind the ball, and that BOSU training really is for everyone. It’s quite possibly the most effective route to improving core stabilization and neutral spinal posture, both of which are the building blocks for moving better in athletics and in life.

Stabilization.  That’s the key word. Every move you do on that ball requires you to stabilize your muscles and balance your body.  Whether you’re standing on it for squats or holding it upside down for push-ups, you loose your solid ground and have to work harder to complete your set.  Imagine standing on level ground doing some bicep curls.  Easy, yes?  Now imagine you’re standing on a water-bed trying to do them…much harder right?  That’s kind of how I describe the BOSU.  It’s an unstable surface and it makes your muscles work harder.

Here are some of my favorite ways to use the BOSU but the possibilities are endless.

Upper body

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  • Push-ups
  • Bicep curls
  • Tricep extensions
  • Front raises
  • Shoulder press
  • Chest Press
  • Chest fly

Lower body

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  • Squats
  • Single leg squats
  • Bridge
  • Side leg lift
  • Runners toe touch
  • Lunges
  • Donkey kicks
  • Fire hydrants
  • Side leg series


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  • V-ups
  • Roman Twists
  • Sit-ups
  • Planks
  • Superman
  • Swimming


  • Burpees
  • Side hops

Really, you can do just about any exercise on the BOSU.  Just place the dome-side down and stand on the platform to challenge your core.  If you’re really feeling crazy, stand on the dome to challenge your stability even more.

Do you guys BOSU?  Do you have any favorite BOSU moves? Are there exercises I missed?



9 thoughts on “What to do with a BOSU Ball

    • Oh, there have been times where I’ve totally slipped off the top of it. I just try to laugh at myself so if anyone sees me fall they figure it was on purpose haha.

    • Um, yeah. You’ll see from my post today that I have not been doing a very good job of clean eating. Today I got on the scale and got a wake-up call and a reminder to pull it together. Thanks for checking in on me :) That recipe sounds great too!

      • Haha sometimes the scale can really cause me to think twice about what i have been eating, but other times i realize it is just a number and i need to recognize my weight fluctuates. Definitely try the recipe. it is to die for!

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