A Full-Body, Abs-Burning Bosu Ball Workout for Beginners

By , SparkPeople Blogger
Maybe you've seen it in the gym and thought to yourself, "Why would someone slice an exercise ball in half?" Perhaps you've seen people precariously perched atop one, their gaze fixed ahead as they focus on balancing. Whatever your experience, the Bosu has become a fixture in many gyms and, when used correctly, can offer a unique burn for every muscle group. 

Due to its design, the Bosu ball creates a balance challenge for the body, whether it's sitting with the flat sound down or with the dome side on the ground. As with a traditional exercise ball, you are forced to engage your core and legs in order to perform many moves, making it a versatile and challenging piece of equipment.

When you're ready to feel an abdominal burn like you've never felt before, start with this full-body workout from our friends at Fix.com. Pick a few moves here and there, or dive right in and try the whole workout from start to finish. Aim for one to two sets and eight to 12 repetitions for each strength move. For cardio, start with 20 to 30 seconds for each exercise, working up from there as your endurance improves over time.

If you are a first-timer, take a few minutes to review some safety tips before you get started and be sure to always start slow, especially when performing balance-based movements. 

Infographic courtesy of FIX.com.

Have you ever worked out with a BOSU? Love it or hate it?

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REMCMFA 9/9/2018
In physical therapy for hip issues. Therapist had me do lunges on bosu ball. Tweeked my knee. I think I'm the only one who gets hurt while in PT! But I had the best therapist and still like the bosu ball. Report
BONDMANUS2002 8/20/2018
Absolutely Report
MUSICNUT 6/22/2018
Thanks for the great article! :) Report
LOSER05 4/26/2018
great. Report
EO4WELLNESS 2/11/2018
thanks Report
PATRICIAANN46 1/17/2018
Great Article..................Thank You. Report
DOLPH79 12/21/2017
Use it at physical therapy to help with balance and strength training. Lots of fun once you find balance. Report
I had sciatica. Come to find out the nerve was pinched because I have no fluid between my L1-3. My personal trainer had me do some of the core exercises on the Bosu. No more back pain. Report
BLONDWUNN 12/1/2017
It looks so cool! I'm thinking, though, that it would become another gimmick I give to Goodwill in two years . . lol. Report
RD03875 11/2/2017
I can see myself at the ER trying to explain my broken nose, hip and ankle Report
PLCHAPPELL 10/30/2017
Not a bosu ball fan Report
DMEYER4 10/29/2017
thanks for great article Report
RO2BENT 10/29/2017
Some seem BOSU optional Report
PICKIE98 10/29/2017
So many of these can be modified for disabilities. Report
HAWKTHREE 10/29/2017
Wondering if one of those spiky seat cushions would work with the squats? Report
97MONTY 10/29/2017
Thank you Report
AZMOMXTWO 10/29/2017
thank you Report
AZMOMXTWO 10/29/2017
thank you Report
RAPUNZEL53 10/29/2017
Thanks. Report
TWOTONTESEE 10/29/2017
Thanks! Report
BUSYGRANNY5 10/29/2017
Thanks! Report
LEANJEAN6 10/29/2017
great pictures! Report
NEPTUNE1939 10/29/2017
giant Report
KASEYCOFF 10/29/2017
I'm not sure I see the benefits above doing the same exercises without a BOSU - the burpees, for example. Is it easier with the BOSU, better for beginners? More challenging, useful to up the game? Same with the planks, lunges, etc. I'd like to see some research on results and a comparison between a specific exercise with and without a BOSU. The article reads more like an info ad or commercial. Report
BERRY4 10/29/2017
I've always like the BOSU. Thanks for the tips / exercises / suggestions to try! Report
BONDMANUS2002 10/25/2017
Absolutely Report
SUNSET09 10/6/2017
I do some of the exercises without the BOSU ball however, it would be very helpful with the mountain climbers. Good info Report
Thanks for the info. Been thinking of getting one. Report
PLCHAPPELL 10/1/2017
Interesting Report
MBPP50 10/1/2017
Awesome moves! Thank you. Report
will be doing this...thanks! Report
AZMOMXTWO 9/30/2017
thank you Report
Just looks like regular excerises that someone added an expensive gimmick Report
97MONTY 9/30/2017
Thanks, but every one of those you can do with out the BOSU. Report
RAPUNZEL53 9/30/2017
Thanks. Report
RO2BENT 9/30/2017
Seems like BOSU optional Report
ONEKIDSMOM 9/30/2017
Have worked with one before... not EVERY exercise shown, so now have some new ideas. As for love versus hate? I have mixed feelings! Report
NEPTUNE1939 9/30/2017
great Report
KATHYJO56 9/24/2017
great information-I always wondered the different ways to use one Report
good info Report
I may have to treat myself to one of these Report
Think I will pass, but thanks. Report
Appreciated Report
No, no, and no! This would land me back in physical therapy. Report
Interesting! I like to learn new ways of doing things. Report
Great! Report
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