If you frequent the gym, you’ve probably seen a Bosu ball or two stacked up amongst the free weights and resistance bands. But if you’ve steered clear for fear of not knowing how to properly use one, you’re not alone. This underrated piece of equipment looks pretty much like a stability ball, only...cut in half. A Bosu ball—which is actually an abbreviation for “both sides up”—is inflated on one side with a flat, hard platform on the other. By design, it’s a balance trainer that fires up your core and stabilizing muscles by creating an unstable surface to perform exercises on. When used correctly, it can rev up any bodyweight or dumbbell workout.
“Bosu ball exercises are a great way to further challenge your body and push your fitness and athletic ability to the next level,” Anna Victoria, certified personal trainer and creator of the Fit Body app tells us. “I recommend incorporating a Bosu ball into your workout routine only once you’ve mastered the move without one,” she says. But once you feel confident you can handle the extra challenge, Bosu away.
To help you get started, here are 19 Bosu ball exercises our favorite trainer swears by.
- Equipment: Bosu ball
- Time: 15 to 30 minutes
- Instructions: Select two to three exercises per muscle group (upper body, lower body, core) and one total-body cardio move. Complete the recommended number of reps or time, then immediately transition into the next move ending with cardio. Repeat this circuit two to four times, depending on your fitness level and available time. Rest as needed, then head to the kitchen to refuel with your favorite healthy protein bar or smoothie.