Bosu exercises are not easy. That ball will absolutely work you if you let. Most people are familiar with using the bosu to firm up your belly. It is one of the best pieces of exercise equipment for shaping your abdominal muscles. But it’s amazing what else you can use the bosu for. In the group exercise classes I take we do quite a few bosu exercises for a total body workout. I find it grueling.

Core Workout

Obviously the first bosu exercise that you would be aware of is the abdominal workout. Sitting on the bosu and trying to get your balance while doing scissor kicks or crunches. Other core workouts include using a medicine ball and having someone throw it to you as you are seated on the bosu. You catch it, go back slightly, rotate side to side, then throw it back. That’s a killer. Or they throw to either side and you catch it. That bosu exercise really works the oblique muscles.

Chest and Shoulder Workout

In class we flip the bosu over and grip the edge of the ball, hands shoulder width apart. Then we do push ups. Think it’s easy? The bosu is unsteady forcing you to concentrate on balancing your core and obviously strengthening your arms, shoulders and chest. We also flip the it over to the flat side and place our feet on the ball and do more push ups. Additionally, we have used it to do standing shoulder presses. Simply grabbing it at the edge like a barbell and pressing up. It gets tiring after the doing it following the push ups.

Leg Workout

Lunges can be brutal on the bosu ball. Grab yourself a couple of dumbells or place a bar over your shoulder and do a typical forward lunge. Except land your leading foot onto the bosu. It’s not easy keeping your balance. In class we do a lot of squats standing on the bosu. Holding a medicine ball or hand weights. We also do squats holding the bosu over our head. That can be exhausting.

Bosu exercises are very challenging. I cannot say that I look forward to doing them in total body conditioning classes but at least when do I know that I will be getting a great workout.

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