BOSU Balance Exercises
Optimal balance is one of the main benefits of using the BOSU ball. Since you’re using an unstable surface, performing any exercise on the BOSU ball helps improve your balance. However, the five exercises balance exercises below will take it to the next level and make you a BOSU balance master.
1. Leapfrogs
Equipment Required:
- 2+ BOSU balls (platform side up)
Instructions:
- Arrange the BOSU balls on the ground about a foot apart.
- Stand on one of the BOSU balls and get your balance.
- Jump to the next BOSU ball and get your balance.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball to complete the exercise.
2. Single Legged Balance
Equipment Required:
- 1 BOSU ball (dome side up)
Instructions:
- Stand on the BOSU ball with both feet and get your balance.
- Slowly raise your left knee off the BOSU ball and get your balance on your right leg.
- Balance on your right leg for as long as you can.
- Slowly lower your left knee back down onto the BOSU ball.
- Slowly raise your right knee off the BOSU ball and get your balance on your left leg.
- Balance on your left leg for as long as you can.
- Slowly lower your right knee back down onto the BOSU ball.
- Step off the BOSU ball to complete the exercise.
3. Single Leg Toe Touch
Equipment Required:
- 1 BOSU ball (platform side up)
Instructions:
- Stand on the BOSU ball with both feet and get your balance.
- Slowly raise your right knee off the BOSU ball, stretch your arms out to the side and get your balance on your left leg.
- Slowly lean forward and touch your left foot with your right hand.
- Slowly lean backwards and return to the starting position.
- Slowly lower your right knee back down onto the BOSU ball.
- Slowly raise your left knee off the BOSU ball and get your balance on your right leg.
- Slowly lean forward and touch your right foot with your left hand.
- Slowly lean backwards and return to the starting position.
- Slowly lower your left knee back down onto the BOSU ball.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball to complete the exercise.
4. Single Leg Weight Shift
Equipment Required:
- 3 cones
- 1 BOSU ball (dome side up)
Instructions:
- Place the BOSU ball on the ground and put a cone at the front, back and left side of the BOSU ball.
- Stand on the BOSU ball with both feet and get your balance.
- Slowly raise your left knee off the BOSU ball and get your balance on your right leg.
- Slowly kick your left leg out behind you and push the cone away from the BOSU ball.
- Slowly bring your left leg back into the middle of the BOSU ball.
- Slowly kick your left leg out to the side and push the cone away from the BOSU ball.
- Slowly bring your left leg back into the middle of the BOSU ball.
- Slowly kick your left leg out to the front and push the cone away from the BOSU ball.
- Slowly bring your left leg back into the middle of the BOSU ball and place it on the BOSU ball.
- Step off the BOSU ball and re-arrange the cones so that one is at the front, one is at the back and one is at the right side of the BOSU ball.
- Stand on the BOSU ball with both feet and get your balance.
- Slowly raise your right knee off the BOSU ball and get your balance on your left leg.
- Repeat steps 4 to 9 with your right leg.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball to complete the exercise.
5. Wobble Board
Equipment Required:
- 1 BOSU ball (platform side up)
Instructions:
- Stand on the BOSU ball and get your balance.
- Slowly rotate the BOSU ball to the left.
- Slowly rotate the BOSU ball to the right.
- Slowly rotate the BOSU ball to the front.
- Slowly rotate the BOSU ball to the back.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball to complete the exercise.
