The 19 Best Bosu Ball Exercises, According to Fit Body App Founder Anna Victoria

Muscles used: chest, deltoids (shoulders), transverse abdominals and triceps.

Step 1: Flip the Bosu ball around so that the flat side is facing up. Begin in a push-up position with your hands gripping the outer edge of the ball, legs straight back behind you.

Step 2: Keep your core engaged and lower your upper body down toward the Bosu ball. Press up to return to the starting position and repeat. Complete 5 reps total.

Muscles used: chest, deltoids, transverse abdominals and triceps.

*Do this modified version instead for added support.

Step 1: Flip the Bosu ball around so that the flat side is facing up. Begin in a push-up position with your hands gripping the outer edge of the ball, legs straight back behind you. Release your knees to the ground for added support.

Step 2: Keep your core engaged and lower your upper body down. Press up to return to the starting position and repeat. Complete 8 reps total.

Muscles used: chest, deltoids, transverse abdominals and triceps.

Step 1: Begin with the Bosu ball flat side down. Place one hand on the ball and the other on the ground beside it until you’re in a wide-arm push-up position.

Step 2: Keep your core engaged and lower your upper body down. Press up to return to the starting position, then switch hands walking them over to the opposite side and repeat. Complete 4 reps on each side.

Muscles used: transverse abdominals, obliques, chest and deltoids.

Step 1: Begin in a push-up position with your hands on the ground directly below your shoulders and feet stacked on top of the Bosu ball behind you.

Step 2: Walk your hands back toward your feet, lifting your hips as you pike up. At your farthest point, stop and reverse the motion, walking forward to return to the starting position. This is one rep. Move slowly and purposefully, engaging your core throughout to support your lower back. Complete 5 reps total.

LOWER BODY

Muscles used: glutes, quads, hamstrings and calves.

Step 1: Step up onto the Bosu ball and stand with your feet about shoulder-width apart. Squat back like you’re sitting in a chair, making sure that your knees are tracking in line with your toes. Press your thighs out to prevent your knees from caving in.

Step 2: Press down evenly through your feet to stand, returning to the starting position. Complete 12 reps total.

Muscles used: glues, quads, hamstrings and calves.

Step 1: Step up onto the Bosu ball and lift one leg so that you’re balancing on one foot.

Step 2: With a bend in your standing leg, tap the opposite foot out to the side until your toes reach the ground. Bring it back in toward your midline and balance, holding for one second and repeat. Complete 8 reps on each side.

Muscles used: glutes, quads, hamstrings and calves.

Step 1: Begin standing with your feet shoulder-width apart. Release one leg behind you into a lunge position and place your back foot on top of the Bosu ball.

Step 2: Begin the lunge by dropping your back knee down in a straight line (versus shifting forward with your front knee) until it almost touches the ground. Press through your front heel to return to the starting position and repeat. Complete 8 reps on each side.

Muscles used: glutes, quads, adductors and hamstrings.

Step 1: Begin standing with your feet shoulder-width apart and the Bosu ball positioned a few feet away at your side. Place the inside foot on top of the ball.

Step 2: Lower down into a squat with your standing leg, keeping your butt low while hinging at the hips. Press through your standing heel to rise back up to the starting position, all while keeping your opposite leg on top of the ball straight and engaged. Complete 8 reps on each side.

Muscles used: glutes, quads, hamstrings and calves.

Step 1: Flip the Bosu ball around so that the flat side is facing up. Place one foot on top of the ball and leave the opposite foot on the ground behind you.

Step 2: Press through the heel of your front foot to rise up on the ball. Bring the opposite knee up and in toward your chest while balancing on the standing leg. Hold for one second, then step back and repeat. Complete 8 reps on each side.

CORE

Muscles used: transverse abdominals, obliques, chest and deltoids.

Begin in a plank position with your forearms on top of the Bosu ball. Keep your shoulders stacked on top of your elbows and engage your core. Hold this position for 30 seconds.

Muscles used: transverse abdominals, obliques, chest and deltoids.

Begin in a high-plank position with your hands on top of the Bosu ball (feel free to use your fists if you feel any pain in your wrists). Keep your shoulders stacked on top of your wrists and engage your core. Hold this position for 30 seconds.

Muscles used: transverse abdominals, obliques, chest and deltoids.

Begin in a high-plank position with your hands on the ground directly below your shoulders and feet stacked on top of the Bosu ball behind you. Engage your core and hold this position for 30 seconds.

Muscles used: transverse abdominals, obliques, adductors, glutes and quads.

Sitting on your side, place one forearm on the Bosu ball with your elbow directly below your shoulder. Place your other hand on your hip. Extend your legs out long, stacking one foot on top of the other, and lift your hips up high off the ground. Hold this position for 30 seconds on each side.

Muscles used: transverse abdominals, obliques, chest and deltoids.

Step 1: Flip the Bosu ball around so that the flat side is facing up. Begin in a push-up position with your hands gripping the outer edge of the ball, legs straight back behind you.

Step 2: Holding this position, bring your right knee in toward the opposite elbow. Extend it back to the starting position and bring the left knee in toward the opposite elbow. Keep these movements slow and controlled to maximize core engagement. Complete 10 reps on each side.

Muscles used: transverse abdominals, obliques, chest and deltoids.

Step 1: Flip the Bosu ball around so that the flat side is facing up. Begin in a push-up position with your hands gripping the outer edge of the ball, legs straight back behind you.

Step 2: Tap your feet out side-to-side, one at a time, engaging your core and glutes to minimize hip movement. Complete 10 reps on each side.

Muscles used: transverse abdominals, obliques, chest and deltoids.

Step 1: Flip the Bosu ball around so that the flat side is facing up. Begin in a push-up position with your hands gripping the outer edge of the ball, legs straight back behind you. Bring your feet in toward the ball, bending your knees until your legs form a 90-degree angle.

Step 2: Hold this position for 5 seconds, using your core to support you throughout. Lower your knees to rest briefly, then lift back up and hold. Complete 6 reps for a total of 30 seconds.

Muscles used: transverse abdominals, obliques, chest and deltoids.

Step 1: Flip the Bosu ball around so that the flat side is facing up. Begin in a push-up position with your hands gripping the outer edge of the ball, legs straight back behind you. Bring your feet in toward the ball, bending your knees until your legs form a 90-degree angle.

Step 2: Holding this position, lift one foot up off the ground at a time, pausing slightly at the top. Engage your core and glutes to minimize hip movement. Complete 5 reps on each side.

Total Body Cardio

Muscles used: transverse abdominals, deltoids, quads, chest, triceps and glutes.

Step 1: Flip the Bosu ball around so that the flat side is facing up. Begin standing, holding the edges of the ball with both hands in front of your chest.

Step 2: Squat down, lowering the ball to the ground. Pressing into the ball with your hands, jump your feet out into a high plank and then immediately back in towards your chest. Stand up while still holding the ball and press it high above your head. Complete 8 reps total.

Muscles used: transverse abdominals, deltoids, quads, chest, triceps and glutes.

*Do this modified burpee instead if jumping isn’t in the cards.

Step 1: Flip the Bosu ball around so that the flat side is facing up. Begin standing, holding the edges of the ball with both hands in front of your chest.

Step 2: Squat down, lowering the ball to the ground. Pressing into the ball with your hands, step your feet out one at a time into a high plank and then immediately step them back in towards your chest. Stand up while still holding the ball and press it high above your head. Complete 10 reps total.