The BOSU Ball: Benefits and How to Use It

 June 21, 2022|  Dona Maria

Standing on an uneven surface is not something we do every day, but feeling a little shaky before mastering your balance can sometimes be a good thing. We’re talking, you guessed it, about the BOSU ball. It’s that half-sphere mounted on a plastic base that you’ll see in gyms, sports stores, home gyms and online.

This balance trainer can be used for a variety of exercises to target multiple muscle groups, while working to enhance your overall stability. The BOSU (short for “both sides up”) is great for stretching and also assists with strength training and rehabilitation after sports injuries.

Invented by David Weck in 2000, the BOSU ball has quickly become one of the most successful fitness training products in the world, efficiently being used on both sides to expand movement capabilities, reshape bodies and strengthen minds—it’s about inserting thought into movement by being fully present during training.

If you haven’t used a BOSU ball before, we’ve got you. If you’ve thought about using it but don’t know what exercises you can do, we got you too! Get ready to fire up your entire core while improving overall stability and form during your workout. Let’s dive into the benefits of incorporating the BOSU ball into your workout routine along with some exercises you can do using this device.

Improves balance (obviously): Numerous studies indicate that instability training methods, such as using the BOSU ball, produces a noticeable improvement in balance. When combined with resistance training, this fitness product helps you benefit from a greater degree in stability.

Level up workout intensity: Incorporating a BOSU ball while lifting free weights during your workout forces your muscles to stabilize your posture in addition to guiding the weights in full motion. Yes, the challenge is worth the end result. You can also use a BOSU ball to up the intensity for other exercises such as squats and lunges.

Add variety to working out: Switching up your workout every so often means you’re less likely to hit a plateau. Constant changes in your workout help your body adapt to the newness, and also, keep you from getting bored during a session. The BOSU ball makes exercising fun and entertaining.

Improves flexibility: The BOSU ball’s rounded top is perfect for stretching your back and abdominal muscles. Just lay on the dome and relax all your muscles to feel the difference, or turn it over and use the flat side as a slant board for calf stretches.

You can do a wide variety of exercises using the BOSU ball to up your fitness levels. Mix up your workout using this balance aid and engage in BOSU ball squats, plank leg lifts, hamstring flexions and push-ups. Take your yoga practice to the next level by using the BOSU ball to do the boat pose for fantastic overall stretching.

The main think to keep in mind when working out with a BOSU ball or a stability aid is to prevent it from shaking. Keep your core engaged to reduce any extra movement and maintain proper posture with your shoulder, back and head. Keep your knees slightly bent to help you balance and reduce chances of injury.


 June 21, 2022 | Dona Maria
Dona Maria

About the Author

Dona Maria Mesmar is the Nutrition Manager for Kcal Brands. She develops nutrition and diet programs for athletes and provides them with one on one nutrition consultation to help them achieve their body composition goals. She is also a certified fitness instructor, published nutrition writer and has appeared numerous times on national live TV, where she has provided expert advice on nutrition and healthy eating.

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