12 Full-Body Bosu Ball Exercises

Adding an unstable surface to common exercise choices will add a challenge and alleviate boredom. You only need to introduce these once or twice a week, and you’ll still want to perform part of your weekly routine on stable ground, which allows you to produce more force and maintain lean muscle.

The first three weeks of this six-week program are the basis for more challenging exercises ahead. Since push-ups can be more or less challenging depending on current strength, just do as many as you can with perfect form. This is described as ‘one shy of failure’ in the program.

Your reward is more muscle, improved strength, better balance, higher injury resistance and a more elegant, graceful posture.

How it works

• 1-2 times per week

• Rest: 20 seconds between exercises

• Rest: 1 minute before repeating the circuit

• Repeat circuit 3 times

Weeks 1-3

1. Push-up (1 shy of failure)

A) Assume a prone position with your body straight, supporting your upper body with a wide grip on the flat side of the Bosu ball.

B) Flex your elbows to lower your torso, then return to the start by straightening your arms.

2. Squat: Flat side down (X15)

A) Stand on the round side of a ball with a shoulder-width stance.

B) Flex your knees and hips to lower your body, keeping your knees aligned with your feet and hips, then return to the start by straightening your legs.

3. Side-to-side lunges (X10 per side)

A) Stand on the round side of the ball, with one foot placed on it.

B) Take your right foot out and into a side lunge, then explode up, replace your left foot with your right, and repeat on the opposite side.

4. Forearm plank (X45 seconds)

A) Rest your forearms on the round side of the ball, adopting a plank position.

B) Pull your abdominal muscles in towards your spine, squeeze your glutes and hold the position for the recommended amount of time.

5. Crunch (X12)

A) Lay with the small of your back against the round side of a ball, knees bent, feet placed flat on the ground.

B) Crunch up into half-seated position, fully contracting your abs at the top. Pause, then return to the start.

6. Burpee (X8-10)

A) Hold the ball’s handles. Squat down and place the rounded side on the ground.

B) Jump your feet back to put yourself in a plank position.

C) Jump forward to return to the squat position. Stand up, and press the ball towards the ceiling.

Weeks 4-6

1. Alternating push-ups (1 shy of failure)

A) Place the flat side down and start in a plank position. Lift your right hand off and onto the floor in a wide push-up position.

B) Lower into your push-up, then press back up onto the dome in your plank. Repeat on the other side.

2. Squat: Round side down (X15)

A) Stand on the flat side of the ball, with a shoulder-width stance, chest up, head forward.

B) Flex your knees and hips, keeping them aligned with your feet and hips. Squat as deep as flexibility allows, pause at the bottom, then return.

3. Front lunges (X10 each side)

A) Position your ball round side up. Place your right foot in the center, bending both knees to lower into a lunge. Keep your right knee in line with your heel.

B) Push off the ball and return to the starting position. Repeat with your left leg.

4. Plank to push-up (X30-45 secs)

A) Rest your forearms on the round side of the ball. Get into a plank position, pull your abs in toward your spine, squeeze your glutes and hold.

B) Keeping your core tight, push your body into a push-up, hold and then lower back down.

5. Crunch & twist (X12 each side)

A) Lay with the small of your back against the round side of a ball, knees bent, feet flat.

B) Crunch up into a half seated position, contracting your abs at the top and rotate your torso to one side. Return, lower and repeat on the opposite side.

6. Burpee (X10-12)

A) Hold the ball’s handles. Squat down and place the rounded side on the ground.

B) Jump your feet back to put yourself in a plank position.

C) Jump forward to return to the squat position. Stand up, and press the ball towards the ceiling.

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