10 Bosu exercises to tone

Add intensity to physical training by exercising with Bosu, a versatile instrument that activates muscles and joints simultaneously.

Last update: October 23, 2021

Have you heard about exercises with the Bosu? It is about training with a hemisphere that enhances balance, strength and endurance. This accessory fitness works all the muscles of the body, helping to tone the abdomen, arms and legs. In addition to promoting physical appearance, the tool speeds recovery from sprains and bumps.

What is Bosu?

Both Side Up (Bosu) is the name of the device, also known as Bosu Balance Trainer or Bosu Conditioning. It’s kind of ball measuring 65 centimeters in diameter and it is used both for its concave side and for the plane. They make it in latex and resist up to 140 kilos.

An article from the Journal of Medical and Biological Engineering associates the exercises Bosu with improvements in postural stability in people who lead a sedentary lifestyle, patients in recovery and people with impaired balance. Among the conclusions of the analysis, it stands out that training with the hemisphere contributes to the prevention of injuries during the movements of daily tasks.

10 Bosu exercises to tone

There are various routines that you can carry out with the Both Side Up. Take notes below to learn the essential moves.

1. Balancing with tensioners

Get on the instrument with one foot support. As you try to stabilize yourself, you tone your leg and strengthen your joints.

Because of the unstable surface, the legs and abs join forces to maintain balance. By adding tensioners, you also work your biceps, triceps, and shoulders.

Use of the ball may be helpful in some injuries Bosu for recovery.

2. Strengthen glutes

Lie on your back on the floor and place one foot on the round side of the Bosu. Stretch the other leg in the air, raising the hips and contracting the pelvis and abdomen. Do 15 reps and then do it with the opposite leg.

Another alternative is to position yourself behind the hemisphere, with one foot in the center, creating a 90 degree angle with the knee, while the other tries to touch the ground. There are 15 repetitions and then change legs.

3. Tightening of legs and abdomen

Turn the Bosu and do squats on it, to work stability, tone the abdomen and legs. With your back straight, lower your hips bringing your knees up to 90 degrees and then move up. Complete sets of 30 seconds, controlling your breathing.

A second option is to stand with one leg in the middle of the Bosu and seek balance; if necessary, opening the arms. Raise the leg that was left in the air as high as you can and bring it back to the center. You repeat with the opposite leg.

As a variation to the previous exercise, you bring your leg forward or backward or touch the ball of your foot with one leg raised backward. In all cases, you alternate your legs. This type of training strengthens hips, ankles, and knees.

4. Harden arms

The black side of the implement touches the ground. You stretch ensuring that the middle of the back coincides with the center of the ball. The rest is doing the sit-ups. In the case of push-ups, the ball goes backwards, taking it from the sides and executing the usual movement of the exercise. You can alternate with one arm on the ground and the other on the device.

5. Knee flexion extensions

This is a simple exercise. Position the turnbuckles at a safe distance so they create resistance as you extend your legs.

6. Squats with displacement

You will do a squat with one leg inside and one outside the hemisphere. The limb that is outside you move it back and repeat a second squat. The third is by resuming the starting position and changing legs.

7. Cardio

As explained by the Catalan Association of Hepatic Patients (ASSCAT), continuous and planned exercise generates beneficial physiological modifications in the body. Contribute using the Bosu in the following triad:

  • Use it as a stepping stone. put the Bosu with the spherical side up. Step with one foot to the center, then the other. Lower the first foot you came up, then the next. Repeat 20 times and increase the intensity to raise the pulse. After 6 minutes, if you started with the right leg, now you go with the left.
  • Dance It is not a choreography, but it is a routine that works the back muscles. Raise one leg from the side of the ball, then raise the other while lowering the previous one. Practice 20 reps and switch legs.
  • Jump Standing, place the hemisphere in the middle of the legs. Jump to the center of Bosu, lower the left foot and then the right. Again you jump to the center, but when you go down you do it first with the right and then with the left. They are 15 repetitions alternating the feet in the descent.

8. Stride with weight

This exercise requires two Bosu. The idea is to balance yourself by striding down, with one foot on each ball. You add weight with some dumbbells.

9. Sprint

You start with cardio on site and perform a sprint with each leg on it Bosu.

With the ball Bosu you can work on balance, power, cardiovascular endurance and toning.

10. Balancing

Positions the flat side of the Bosu and step on one end with one foot, while raising the other to the second end. Try to be upright and balanced, swinging from side to side.

Benefits of training with a Bosu

Exercises with Bosu They gain popularity at home and gyms for the physical, mental and proprioception advantages, capable of informing the brain of the position of the joints. In addition, the sessions provide the following benefits:

  • They promote weight loss: it also improves cardiovascular health, endurance, agility, and muscle strength.
  • They allow body balance: In the same way, you achieve the balance of the muscles and prevent ailments caused by incorrect postures.
  • You tone up the body: With routines you increase elasticity, coordination and flexibility.
  • You reduce stress and you activate concentration.

Who can exercise with Bosu?

The Bosu It is indicated for people in good physical condition, without previous injuries or medical impairment. The appropriate thing to take advantage of the sports accessory is to have the guide of specialists, since they will need the exercises according to your condition and will ensure that accidents do not occur.

Those entering the Pilates discipline could better develop the sessions with a Bosu, since both modalities are linked.

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