Unsure how to use a BOSU? Here are six effective exercises to get you started!
So you walk into the gym bright and early. You warm up, HIIT the stairmill (…punny?) and get your cardio on. Once you have enough of that, you head over to the open training area of the gym where there are tons of fun toys to play with. Bands, dumbbells, kettlebells, a few TRX are hanging, and out of the corner of your eye you spot this weird dome looking thing. It looks kind of like the top of a stability ball on one side, and is totally flat on the other. What on earth is it? Better yet, what are you supposed to do with it?
That, my friend, is a BOSU. It is one of my favorite fitness toys, and after the two of you get acquainted, I am sure you will love it too.
BOSU stands for Both Sides Up, meaning you can perform a variety of exercises on both the dome and flat sides. Adding a BOSU to your exercises challenges your body’s stabilizing muscles. Because both of the sides are unstable, you need to really engage your core with every move to keep your balance. I like using the BOSU for strength and cardio moves when I really want to kick things up a notch.
I made you a video showing you just a few of my favorite exercises to do with a BOSU. This list definitely isn’t exhaustive, and there is so much more you can do with a BOSU, but there are a few fun moves here to get you started.
Pin the moves below!
- Hop Overs – Begin standing next to the BOSU with the dome side facing up. Step the leg closest to the BOSU right on top of the dome side and hop to the other side of the BOSU ending with your other foot on top.
- Burpees – Begin with the dome side facing down, holding onto each side while in a straight-arm plank position. Hop your legs forward, and hold onto the BOSU as you hop up into the air with the BOSU straight overhead. Place the BOSU back on the ground, and jump your legs back. Repeat.*To perform a modified burpee, begin in a straight-arm position with the BOSU dome side down and step in one foot at a time. Raise the BOSU overhead as you move to a standing position. Place the BOSU back on the ground and step one foot back at a time as you return to the plank.
- Mountain Climbers – Begin in a straight-arm plank position, holding onto the BOSU with the dome side down. Bring one knee towards your chest, and quickly switch legs. Try to keep the BOSU steady – don’t let it wobble around!
- Squat to Abduction – Begin with the dome side of the BOSU facing up. Place one foot firmly in the middle of the BOSU, and the other firmly on the ground. Sit your hips back into a squat position. As you raise back up, balance on the foot standing on the BOSU as you lift the leg that was on the ground. Make sure you repeat on the other side. You want this exercise to be slow and controlled – it requires a lot of balance and core stability!
- Overhead Lunges – Hold the BOSU directly overhead while you are in a standing position. Step one foot back into a lunge. Press through the heel of the forward foot as you return to a standing position. Repeat, alternating legs.
- In and Out Jumps – Stand with one foot on each side of the BOSU, while it is on the ground laying dome side up. Jump and bring your feet together, softly landing on the top of the BOSU. Jump again widening your stance so your feet land softly on the ground.
Your Turn:
- What is your favorite piece of exercise equipment?
- Do you like using a BOSU?
Disclaimer: As always, please consult a doctor before beginning any new exercise program. Listen to your body, and modify as needed.
Love BOSU workouts and all of these exercises!
Thanks Sara! I love them too 🙂
I want a bosu so bad! I always put it on my Christmas list (haha!) but haven’t gotten it…yet 😛
I’ll keep my fingers crossed for you for this Christmas <3
You are so natural in front of the camera!!! Just even that little intro makes me I want to hang out with you (I am trying to plan a trip to Seattle soon so like maybe that can actually happen???). I have to admit I neglect the bosu, but this makes me want to use it more often! Those squat adductors look killerrrrr. I do like bosu hop overs and have done spiderman push ups on them for a deathly ab workout.
Ahhh thank you so much! It still makes me pretty nervous…but YES to Seattle trip! Please let me know when you’re here. And YES to the spiderman push-ups – those are killer.
OMG youre literally the cutest. wow, and so well spoken too. i take like 20 minutes to speak in front of the camera, and usually im sweating and super gross hahaha. sigh…
also had NO idea that BOSU stood for Both Sides Up. Makes sense. Pinning this!
Ahh thank you so much girl! I get super sweaty and gross too…that’s why the camera is so far away haha
Awesome post, Les! My favorite piece of exercise equipment is my own body! Haha I know it’s silly but it’s so true!! I’m a dancer so I’m always using my body and I love using it to do other exercises.
Not silly at all! Bodyweight exercises are where its AT!
Love all the options!! I use the BOSU ball in classes quite a bit, so I am always looking for new variations!! Great post!
Thanks Sarah! I agree – options of things to do with the BOSU are endless
I love this video!! Babe you’re SO cute!! And I never knew what that was called!! BOSU!! I totally need to do a BOSU workout now!! Thanks Les <3 Hope you have a great weekend!
xoxo Cailee!
Awww thanks Cailee! <3