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The Ultimate Bosu Ball Workout for Killer Legs, Abs and Booty

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Bosu Workout for Killer Legs, Abs and BootyI just love working out on the Bosu Ball. It provides such an effective workout that is challenging and really taps into some of those more intricate muscles that you never even knew you had.

ESPECIALLY THOSE CORE MUSCLE GROUPS!

The Ultimate Bosu Ball Workout for Killer Legs, Abs and Booty

will teach you
  • What a Bosu Ball is
  • What the benefits of using a Bosu Ball are
  • How to use the Bosu Ball properly and safely
  • The most effective exercises for your Legs, Abs and Booty
What is the Bosu Ball?
The Bosu Ball is a half ball that is anchored onto a flat platform and is primarily used as a “balance trainer.”

BOSU stands for BOth Sides Up, meaning that you can use the Bosu Ball both ways, with the dome facing up, or with the dome facing down onto the floor.

No matter which way you are using it, The Bosu Ball creates an unstable base which challenges your body in ways that makes your workouts more effective.

What are the benefits of using a Bosu Ball?

There are many benefits to using a Bosu Ball as part of your workout routine including:

  • Improved balance and control
  • Improved core strength
  • Challenges exercises that you already know
  • Increases workout intensity
  • Engages intricate muscles that you didn’t even know you had
  • You don’t need to use any additional equipment
  • Plus, it’s fun!
How to use the Bosu Ball properly

Because the Bosu Ball creates an unstable base, it is important to use it safely.

There are many ways that you can use the Bosu Ball including:

  • Standing positions
  • Kneeling positions
  • Seated positions
  • Supine positions (laying on your back on the dome)
  • Prone positions (laying on your stomach on the dome)
  • Hands, forearms or feet only (for example, when you are in a plank position)

If you’re a gym goer, you may have seen people standing on the platform side of the Bosu Ball. Using the Bosu Ball in this manner is NOT RECOMMENDED, specifically by the BOSU company themselves. They even stamp this information on the bottom of their units.

BE SAFE, AND JUST SIMPLY,
DON’T DO IT!

It’s not worth risking weeks or even months of rehab if you fall off of the Bosu Ball and get hurt.

The Bosu Ball itself is an unstable surface, however, you want to make sure that you place your Bosu Ball on a stable surface. The ground that you place it on should be a flat and even surface.

Also, if you’re working out on a surface that is a little more slippery, such as a wood or laminate floor, then place a Yoga mat underneath the Bosu Ball to keep it from slipping around on the floor. Or, depending on the exercise that you are doing, you can place the Bosu against a wall.

There are some exercises that require more balance than others. There will be a bit of a trial and error period where you are exploring where your own “sweet spot” is.

Or, that place on the Bosu Ball where you can balance effectively. This can be different for everybody and varies depending on what position you are in and what exercise you are performing.

If you’re new to using the Bosu Ball, in the beginning, you may want to perform some of the standing exercises near a barre, wall, or counter surface. Basically, any place where you can hold onto something to stabilize yourself if you lose your balance.

LISTEN TO YOUR BODY AND KNOW YOUR LIMITS!

If any exercise that you are performing on the Bosu Ball causes you pain or makes you feel uncomfortable, then discontinue using it and perform the exercises without the Bosu Ball. The Bosu Ball should be a tool that you use to challenge your workout program and not to cause you injury.

Now that you have a better understanding of what the Bosu Ball is and how to use it properly, let’s get to

The Ultimate Bosu Ball Workout for Killer Legs, Abs and Booty

Equipment Needed

Bosu Ball and a Mat
BOSU BALL

Although there are a few different brands of “balance trainers” available, hands down, the original Bosu Balance Trainer is the best one out there. You will truly get what you pay for with the original brand.

MAT

There are several options that I recommend, depending upon your floor surface, your budget and your comfort.

Option #1

YogaAccessories 1/4″ Thick Yoga Mat

This is a great option if you have a carpet or thick rug in your home.

Plus, you can use it at home, in the gym or at a studio. It’s always nice to have your own mat, rather than use the “community” mats that are offered for all to use. (Not everyone wipes their mats down after using them.)

I personally have this mat. I purchased it over 7 years ago, and it is still in great shape. I’ve used it for Pilates, Yoga, Hot Yoga and other fitness workouts. So it’s a very durable mat.

The length is a little over 6 feet long, and if you are taller, or just simply prefer to have a longer and wider mat, YogaAccessories also makes an

Extra Wide 1/4″ Deluxe Yoga Mat

Option #2

Gaiam Essentials Thick Yoga Mat

If your flooring at home is a harder surface such as a wood floor or laminate, you may prefer to have a thicker mat.

Especially when doing certain exercises such as Rolling Like a Ball.

A thicker mat can feel more comfortable on your spine and back.

I have used many Gaiam products in the past and have found that they provide good quality products at a value price that can fit within any budget.

This particular mat is 6 feet long and 2/5 inch thick.

It also comes with a carrier strap for easy travel.

Option #3

SPRI Pro Exercise Mat

This third option is a little pricier, but you truly get what you pay for.

I have used this type of mat in a gym setting, where these mats were used multiple times a day on a daily basis by a number of people.

They have a super strong durability, are non slip and are over a half inch thick.

So they are also extra comfortable!

They have two sizes in length- a 55″ and a 71″.

I highly recommend the 71″, which will give you plenty of room to stretch your body out without your head or your feet and legs hanging off of the mat.

***DISCLAIMER: Please keep in mind that although I am a certified personal trainer and Pilates instructor, not all exercises may be suitable for you. I strongly recommend checking with your medical professional for any exercise restrictions that you may have if you have any physical injuries or chronic pain. This post and website is for educational purposes only and is not intended to replace the advice of your healthcare provider. If you are interested in having a program that is tailored specifically to your fitness goals, then check out my Online Coaching services.***

This exercise sequence is an Intermediate to Advanced workout. I recommend that if you have never performed these exercises before, that you perform them without the Bosu Ball first.

And, if you’re new brand spanking new to exercise, then I recommend that you start off with exercises that are more beginner friendly.

These beginner friendly exercises are a great way to get a full body workout that is safe for you to start off with.

Plus, it’s not too overwhelming!

Each day of exercises can be completed in 10 minutes or less!

Bosu Workout for Killer Legs, Abs and Booty

I RECOMMEND THAT YOU PERFORM THESE EXERCISES AS A CIRCUIT, WITH LITTLE TO NO REST IN BETWEEN EACH EXERCISE. COMPLETE 3 ROUNDS TOTAL.
Lunges

Bosu Workout Lunges

THE SET UP

Dome side up.

Place one foot directly on top of the center of the dome.

Bring your other foot back so that your feet are in a wide stance, keeping your back heel lifted.

You can have your arms by your sides or reaching out to the sides, or, you can place your hands on your hips. Choose whatever arm placement gives you the best balance.

EXECUTION

Inhale, and bend both knees.

Keep your front knee in line with your front ankle and keep your back heel lifted.

Lower your body straight down like an elevator and pause.

Exhale, lift straight up like an elevator and pause.

Perform 12 repetitions and repeat on the other side.

Side Glute Kickout

Bosu Workout Side Glute Kickout

THE SET UP

Dome side up.

Kneel on top of the Bosu.

You will notice imprinted circles around the dome.

Line your knees up on the outside of the innermost circle.

Place your hands on the front of the dome.

Your feet should be lifted off of the floor.

EXECUTION

Start with an inhale, and as you exhale lift one knee up and to the side of your body.

Extend your leg out long to the side at hip level.

Hold for 1 second.

Inhale, return to the starting position, placing weight back onto your working leg and pause.

Perform 12 repetitions and repeat on the other side.

Center Crunches

Bosu Workout Center Crunches

THE SET UP

Dome side up.

Sit on one end of the Bosu Ball and lay back over the dome so that your back is against the dome.

Bring your fingertips behind your ears with your elbows wide.

Fold your upper body slightly back over the dome, keeping your abdominals engaged.

EXECUTION

Start with an inhale, and as you exhale, curl your upper body up into a crunch position, looking straight ahead.

Hold for 1 second, pulling your abdominals in and up towards your ribs.

Inhale, return to the starting position and pause.

Perform 12 repetitions.

Oblique Crunches

Bosu Workout Oblique Crunches

THE SET UP

Dome side up.

Sit on one end of the Bosu Ball and lay back over the dome so that your back is against the dome.

Bring your fingertips behind your ears with your elbows wide.

Fold your upper body slightly back over the dome, keeping your abdominals engaged.

EXECUTION

Start with an inhale, and as you exhale, curl your upper body up on a diagonal line, keeping your elbows wide.

Hold for 1 second.

Inhale, return to the starting position and pause.

Perform 12 repetitions. Repeat on the other side.

Mountain Climbers

Bosu Workout Mountain Climbers

THE SET UP

Platform side up.

There are two ways to set up the hand position.

You can either place your hands flat on the platform.

Or, there are typically two grooves on either side of the platform, where you can place your thumbs in the grooves and curl your fingers over the outside of the platform.

Choose whichever hand placement feels most comfortable for you.

Your wrists are in line with your shoulders.

Step your feet back placing your body into a plank position.

The back of your head is making one long line to your heels.

Keep your abdominals engaged and avoid hyperextending your lower back or tenting your hips up to the ceiling.

EXECUTION

Inhale and draw one knee up towards your chest, keeping your pelvis in place.

Return to the starting position.

Exhale and repeat on the other side.

Continue to alternate.

Perform 8 repetitions on each side or 16 repetitions total.

Bridges

Bosu Workout Bridges

THE SET UP

Dome side up.

Laying back on the floor, place your feet hip distance apart on top of the dome.

Your bottom is close to the Bosu Ball.

Your arms are reaching long by your sides.

EXECUTION

Inhale and lift your hips up into a Bridge position.

Hold for 1 second.

Exhale and lower one vertebra at a time.

Perform 8 repetitions. On the last repetition, hold your hips up and perform Bridges with Knee Folds.

Bridges with Knee Folds

Bosu Workout Bridges with Knee Folds

Keeping your hips lifted and square to the ceiling, inhale and fold one knee up towards your chest in a table top position.

Exhale as you lower the foot to the dome.

Repeat on the other side and continue to alternate.

Perform 8 repetitions on each side or 16 total. On the last repetition, hold your hips up and perform Bridges with Single Leg Raise.

Bridges with Single Leg Raise

Bosu Workout Bridges with Single Leg Raise

Keeping your hips lifted and square to the ceiling, extend one leg up to the ceiling.

Inhale, flex your foot and lower your leg towards the dome.

Exhale, point your foot and lift straight up to the ceiling.

Perform 8 repetitions.

BONUS CHALLENGE

After the last repetition, keep your leg extended and pulse your hips down towards the floor without touching the floor and then lift right back up for 4 repetitions.

Repeat on the other side.

Side Plank with Twist

Bosu Workout Side Plank with Twist

THE SET UP

Dome side up.

Sit on your left hip with your left forearm on the floor.

Place your feet in a stacked position on top of the dome with your knees slightly bent.

Lift your hips off of the floor, so that your body is one long line in a Side Plank position.

Place your right fingertips behind your right ear.

EXECUTION

Start with an inhale, and as you exhale, twist your torso bringing your right elbow towards your left wrist.

Inhale and return to the starting position.

Stay lifted on the left side of your body for the entire set.

Perform 8 repetitions. On the last repetition, hold your hips up and perform Side Plank with Hip Dips.

Side Plank with Hip Dips

Bosu Workout Side Plank with Hip Dips

After you completed Side Plank with Twist, inhale and lower your hips towards the floor without touching the floor.

Exhale and lift your hips right back up.

Be careful not to sink into your left shoulder.

Perform 8 repetitions.

Repeat both Side Plank with Twist and Side Plank with Hip Dips on the other side.

Final Thoughts

The Bosu Ball can be a really nice addition to your workout program.

Especially if you are looking for something new and different.

If you’re looking for more workouts that may be different from what you are currently doing, then check out my other programs.

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