Hands up if you see the Bosu ball at the gym but you’re not quite sure what to do with it? Or maybe you have one sitting idle at home, gathering dust. If so, you’re not alone.
I’m a fitness editor and certified personal trainer, and I’ve owned a Bosu ball for years but—full disclosure—it’s spent more time under the couch than in my workouts. Until now.
In recent months, while recovering from a disc injury and rebuilding my core strength to support my spine, I’ve returned to foundational core moves, such as planks and slow, controlled mountain climbers.
Now I’m ready to progress, I’m no longer side-stepping the Bosu ball. Here’s why I recommend you give it a go too.
What is a Bosu ball?
Did you know that Bosu is an acronym for “BOth Sides Utilized”? A Bosu ball is a versatile fitness tool with a soft plastic dome on a flat, solid base. True to its name, you can use either side for different types of stability exercises.
It’s often found in gyms, physical therapy studios, sports training facilities and under my couch.
Why a Bosu ball is good for core work
The instability of a Bosu ball makes it ideal for balance and core movements because you have to engage more muscles to stay stable on the uneven surface. That means simple movements like the plank become harder.
Whether you’re recovering from an injury, like me, building core endurance for a sport or just want to fire up your workouts, the Bosu ball can help.
Bosu ball exercises for beginners
These are three beginner-friendly Bosu ball exercises I’ve been doing to engage my entire core, enhance stability and balance, and reintroduce dynamic core movement without overloading my spine.
Each move requires you to begin in the high plank position. Maintain a straight line with total-body tension by keeping your hips down, squeezing your buttocks and engaging your back throughout each move.
1. Slow mountain climber
Sets: 3 Reps: 6-8 each side
Targets: lower core, abdominals, shoulders and legs.
How to do it:
- Kneel in front of the Bosu ball, dome-side up.
- Place your hands on the Bosu ball with your shoulders over your wrists.
- Engage your core and lift your knees so you’re in a high plank position, with your body in a straight line from head to heels.
- Slowly bring one knee towards your chest, then return to plank position.
- Repeat with the other knee.
- Continue, alternating sides with each rep, and maintaining balance and control.
I do this move dome-side up, but placing it dome-side down and gripping the edges of the flat platform is also commonly seen.
Why I recommend it: Going slower increases control and muscle engagement. Compared with mountain climbers on the floor, this version makes everything work harder.
2. Walking plank
Sets: 3 Reps: 8-10
Targets: abdominals, shoulders, triceps.
How to do it:
- Kneel in front of the Bosu ball, dome-side up.
- Place your hands on the Bosu ball with your shoulders over your wrists.
- Engage your core and lift your knees so you’re in a high plank position, with your body in a straight line from head to heels.
- Keeping your body in a straight line throughout, place one forearm on the dome, then the other to come into a low plank.
- Reverse the movement, pressing back up, one arm at a time, into a high plank position.
- Continue alternating which arm you lead with each time.
Why I recommend it: The dynamic element means your core has to work harder to keep you stable and avoid rocking from side to side. Don’t worry if you can’t manage as many as you normally would on a flat surface.
3. Shoulder tap
Sets: 3 Reps: 8-10
Targets: abdominals, shoulders, triceps.
How to do it:
- Kneel in front of the Bosu ball, dome-side up.
- Place your hands on the Bosu ball with your shoulders over your wrists.
- Engage your core and lift your knees so you’re in a high plank position, with your body in a straight line from head to heels.
- Keeping your hips level, lift one hand to tap the opposite shoulder, then return it to the dome.
- Alternate sides, pausing briefly between taps to maintain your balance.
Why I recommend it: If you’re guilty of rushing through shoulder taps on the floor, the Bosu ball will force you to slow down. The unstable surface is a powerful way to engage your core and shoulders, while training control, coordination and balance simultaneously.
Shop Bosu balls
We’ve found a number of Bosu balls (and an off-brand balance ball) in the Amazon Prime Day sale, in case you’ve looked under your couch and there’s no Bosu ball in sight.
Now $106.39
Now $107.99
Now $59.49
