Balance, Build and Blast Your Body With a BOSU Ball Workout

Tired of hitting a plateau in your workout and need more of a challenge? Look no further than this Oxygen-exclusive BOSU ball workout.

Author:: Heather Wilson-Phillips
Publish date:: Jan 8, 2018

BOSU balls are an effective multipurpose training tool because they can be used on both sides to increase intensity, add some balance training, sharpen your reflexes and stabilize your muscles. The next time you see this half-shaped-looking exercise ball at your gym, grab it quick and get moving!


Exercise	Sets	Reps/Time
BOSU Ball Burpee	4	10-12 reps (each side)
BOSU Ball Plank Jack	4	30-45 seconds
BOSU Ball Single-Leg Glute Bridge	4	10-12 reps (each side)
BOSU Ball Mountain Climber	4	30-45 seconds
BOSU Ball V-Up Hold	4	hold 30-45 seconds

Perform the following exercises in a circuit to feel the burn and achieve a challenging workout:

How to do it:

Place the BOSU ball on the ground with the dome facing up. Lie on your back and place one foot on the top of the BOSU ball. Lift your hips up off the ground and squeeze your glutes at the top of the movement. Then slowly lower your hips back down to the ground.

Place the BOSU ball on the ground with the dome facing down. Position yourself into a plank, then open your legs into a V-shape and bring them back together. This move is similar to jumping jacks but in a plank position on the BOSU ball to challenge your muscles more.

Place the BOSU ball on the ground with the dome facing down. Grab hold of the edges of the BOSU ball. Raise your body so that you are in a plank position over the BOSU ball. Drive your alternating legs into your chest in a running motion.

Start with the BOSU ball dome facing out in front of you and in a low squat. Place the BOSU ball on the ground and kick your feet back behind you, and enter into a plank over the BOSU ball. Holding onto the BOSU ball on opposite sides, grab the ball and stand straight up to raise the BOSU ball over your head. To increase the intensity, try adding a jump with the BOSU ball raised over your head before returning back to the start position.

Place the BOSU ball on the ground with the dome facing up. Sit on top of the BOSU ball, with your hands behind the BOSU ball on the ground. Slowly raise both legs up at the same time and hold both legs up in a V for as long as you can. Slowly return to the start position.

BOSU Ball Single-Leg Glute Bridge

Place the BOSU ball on the ground with the dome facing up. Lie on your back and place one foot on the top of the BOSU ball. Lift your hips up off the ground and squeeze your glutes at the top of the movement. Then slowly lower your hips back down to the ground.