BOSU Exercises

The BOSU is a half ball half hard surface used by people for workouts. BOSU actually stands for Both Sides Up, which means you can use it on either side.

This piece of equipment is versatile in its ability to allow for different exercises but also in the direction you use it. The BOSU can be flipped over on either side for different levels of difficulty.

Benefits of Using BOSU Ball

To be used by all fitness levels
Easy to perform in classes
In physical therapy, we use it for balance and stability training

Do Not Do with BOSU Ball

There are those that should not use the BOSU, including heavy weight lifters or those with balance problems. Because the BOSU is meant to help with balance, please only do those activities with someone present to assist. See my other post on balance exercises here.

Also, there is no point in lifting heavy weights on the BOSU when they are meant to be body weight and lighter weight exercises. I mean seriously, do you want to squat 200 pounds while standing on the BOSU? What would be the point!

This research article here shows the effects of using an unstable surface for exercise.

How I Use the BOSU Ball

In my practice, I have used the BOSU ball in several different ways, including strengthening, balance, and plyometric drills.

Plyometric drills help improve agility and are a great way to increase heart rate for a cardio workout in athletes or those of a lower fitness level.

Because the BOSU is half ball half hard surface, using the BOSU for balance is considered a higher level and I will only do it with a patient who is getting more advanced. I will not have someone at a high risk for falls use the BOSU.

Planks