There are a wide variety of BOSU ball exercises to take advantage of.

The BOSU ball’s unique design makes it more stable than other exercise balls while still providing enough of a challenge to work some of those hard-to-target stabilisation muscles. When you start exercising with one, you’ll be amazed at the results you will see in just a few weeks. So let’s learn more about the BOSU ball and how exercising with one can greatly benefit you.

Perform Better Pro-Ed (previously QPEC) has a combined 70+ years of experience in the Health and Fitness Industry. Our dedicated team of Fitness Professionals thrive on training, coaching and imparting our knowledge with the latest research, education, training tools and methods. Explore our online shop and health and fitness courses.

What is A BOSU Ball?

The acronym BOSU stands for Both Sides Utilised. It improves strength and stability, with one side being a flat surface and the other a hemisphere filled with air. The purpose of the flat surface is to provide stability to perform various exercises with maximum precision.

However, you can use both sides of the ball to strengthen your core and improve balance, especially if you have problem areas you’d like to target.

Types of BOSU Ball Exercises

BOSU ball exercises effectively challenge your body in new ways. First, however, you need to know some of the best BOSU ball exercises you can use to achieve this.

Push Ups: Adding a BOSU ball makes push-ups more difficult, so don’t be afraid only to do knee push-ups when just starting out.
Lunge: Performing a lunge on an unstable surface like a BOSU ball will require much stability and balance. Go slow to maintain good form.
One-leg Hold: Maintaining balance may be difficult, but it is crucial to master it when you want to start using a BOSU ball. This BOSU ball workout forces you to find your centre of gravity on such an unstable surface.
Squat: Performing squats and variations strengthens your quads, and these are great exercises to try on your BOSU ball. They’re tricky, so don’t be disheartened if you can’t do one the first time!

Triceps Dip: Triceps can sometimes be neglected during a regular workout routine, but a BOSU ball tricep dip will hit them hard. The further your feet are from the ball, the harder this type of exercise becomes.

How BOSU Ball Workouts Improve Your Physical Fitness

There are many benefits from BOSU ball workouts. Here are just a few:

#1. Better Core Strength

BOSU ball workouts are very beneficial to your core. Its flat base positions your body in an optimal athletic position and allows for a wide range of movement that challenges you to keep your balance, engaging your core. One of the primary aims of a BOSU balance trainer is to improve the contractions of your core muscles and give you control over them.

#2. Improved Stability

Enhancing your stability and coordination is one of the reasons the BOSU ball is such an amazing exercise tool. As soon as you improve your overall stability, you can rest assured that other forms of BOSU exercises that seem challenging will be easy enough to do, keeping you fit.

#3. Increased Balance

The invention of the BOSU ball is based on balance. With this tool, you can start simple, but your stability will improve over time.

#4. Improved Body Awareness

As you improve your balance and spend time with your BOSU ball, you will become more aware of your body’s flexibility and how it works. It also lets you be mindful of your body’s position in every activity, making it easier to achieve your exercise goals.

We are Australia’s Leading BOSU Ball Supplier

We’ve been supplying BOSU for over 20 years and are recognised as Australia’s only provider for BOSU Education and Training Courses, and the amount of BOSU ball exercises are endless! You can decide to combine two or more of these exercises for a BOSU ball workout that will undoubtedly challenge your strength and stability. Explore our BOSU ball products to get your fitness on track, or if you’re unsure of what exercised to do or want more ideas, visit our courses page.

At Perform Better Pro-Ed, we aim to set service and quality benchmarks for addressing the needs of Fitness and Health Professionals, Coaches and Trainers. We provide premium products, host innovative accredited educational opportunities, and embrace excellence in customer service and business solutions.