Bosu Exercising

Ashmoret Mishal

Bosu Exercises

In this column, in the series of “Ultra Training,” I will be sharing with you my 4 main BOSU exercises you can perform anywhere & anytime using the rounded ball.

Why is it important to incorporate the “bosu” machine for your exercises?

1.       It will increase your ability of balancing

2.       It will strengthen your posture

3.       It will help you to gain more power and strength around your ankles and feet tendons and muscles.


-          When you perform the following exercises, try to find a point you can focus on to increase your stability.

-          If you are a beginner, try to look for more support while conducting the exercises, such as a wall or a trainer’s shoulder/hand.



Exercise # 1 – Tree Pose

Stand tall on a bosu ball with your arms high, pressing your palms together behind your head. Shift your weight onto your left leg and press the bottom of your right foot onto your right tibia. Stay here for at least 5 seconds and try the same thing on the other side.

Reps: 5 (each side)

Time: 5-10 seconds



Exercise # 2 – Dancer

Stand tall on the bosu. Shift your weight onto your right leg. Reach your right arm up while slowly raising your back leg in a line with your hand. Exhale as you gently press your right foot onto the bosu to maintain balance, and repeat this exercise again.

Reps: 5-10 (each side)

Time: 5-10 seconds



Exercise # 3 – Squat

Stand tall on the bosu with your feet close together. Imagine you are about to take a seat. Inhale as you bend your legs and lower your hips until your thighs are almost parallel to the floor. Bring your arms to a 90-degree angle from the floor and look forward. Bend your back slightly and hold this position.

Reps: 10-20

Time: 5 seconds




Exercise # 4 - Plank

Start in a push-up position. Place your hands flat on the surface, elbows directly under your shoulders. Keep your legs straight behind you, and your feet together on top of the bosu. Hold this position for as long as you can, working your way up to 30 seconds.

Reps: 5-10

Time: 10-20 seconds

fitnessAshmoret Mishal