Bosu Ball Ab Exercises: 8 Moves For A Strong Core 2023

A bosu ball is a fitness tool that resembles a normal stability ball cut in half. The acronym created for this tool — both sides utilized or both sides up — provides both a flat surface and a dome-like round surface that can be used interchangeably depending on what specific workout you want to perform. They are perfect for making certain exercise ball ab exercises somewhat easier by providing slightly more stability.

Despite some skepticism from researchers, bosu balls can spice up a typical workout and provide a bonus challenge that adds to the benefits of the original. Also, performing bosu ball ab workouts can help amplify any effects you get from taking a fat burner for weight loss.

Here are some examples of effective bosu ball ab exercises.

8 Best Bosu Ball Ab Exercises To Try

1. Bosu Planks

Nowadays, new exercise equipment leads to some sort of variation of this classic isometric exercise, and the bosu ball is no exception. While the classic plank is scientifically proven to improve overall fitness,^[1] and core strength, the bosu variation works to improve stability throughout your upper body. It’s also fairly simple for even beginners to do.

Instructions:

1. Place your bosu ball dome-side down on the floor.
2. Go into the plank position with your hands on the sides of the ball’s rim. Keep your hands directly underneath your shoulders.
3. Maintain a straight line throughout your body as you hold this position for 30 to 60 seconds.

2. Bosu Twisting Planks

For those seeking a challenge, this bosu plank variation emphasizes toning your oblique muscles since it requires you to twist your hips.

Instructions:

1. Place your bosu ball dome-side down on the floor.
2. Go into the plank position with your hands on the sides of the ball’s rim. Keep your hands directly underneath your shoulders, and engage your abs throughout the exercise.
3. Cross your right knee toward your left shoulder, then return to the plank position.
4. Switch sides and repeat with your left knee towards your right shoulder.
5. Continue for 15 to 20 reps for each side.

3. Bosu Plank Leg Lifts

This is yet another variation of the plank that can be performed on a bosu ball, with the main difference being that the added leg movements help tone your glutes and back in addition to your core.

Instructions:

1. Place your bosu ball flat-side down on the floor.
2. Go into the plank position with your elbows on the dome’s center.
3. Lift your left leg in the air, raising your left foot as you engage both your core and glutes.
4. Lower your leg and switch sides to lift the other one.
5. Continue for 10 to 15 reps for each side.

4. Bosu Crunch

Crunches are considered another classic ab muscle exercise, but it only focuses on the rectus abdominis while ignoring your obliques and other core muscles. Even if using a bosu ball also has your rectus abdominis as the main focus during crunches, bosu crunches can still help to strengthen your back for improved core stability and range of motion.

Instructions:

1. Place the bosu ball flat-side down on the floor. 
2. Lay with the small of your back on the bosu ball, keeping your feet flat on the floor.
3.  Bring your hands behind your head. Your lower back should now be following the curve of the dome.
4. Engage your core, then lift your shoulders and upper back off the dome as far as possible.
5. Slowly return to the starting position.
6. Repeat for 10 to 15 reps.

5. Bosu Mountain Climbers

This variation of mountain climbers is another one of many bosu ball core exercises that also strengthen the arms and hamstrings. The bosu variation also works well as an aerobic exercise to improve cardiovascular health,^[2] leading to efficient oxygen delivery throughout the body and ATP maintenance. 

Instructions:

• Place your bosu ball dome-side down on the floor.
• Go into the plank position with your hands gripping the sides of the ball’s rim. Keep your hands directly underneath your shoulders.
• Pull your left knee into your chest as far as you can. Return to the starting position.
• Switch legs – Pull your right knee into your chest while extending your left knee back.
• Continue for 10 to 20 reps on both sides.

6. Bosu Bird Dog

The classic variation of this exercise focuses on strengthening your obliques to improve core stability,^[3] but it also involves your entire body. Additionally, the bosu version of this exercise allows you to tone your glutes and lower back since it requires you to move your legs.

Instructions:

1. Place your bosu ball flat-side down on the floor.
2. Get on all fours, with your hands on the ball and your knees on the floor.
3. Extend your right leg behind you and your left arm in front of you simultaneously.
4. As you draw both arm and leg back to the starting position, extend the opposite arm and leg.
5. Move slowly, and continue switching sides for 10 to 12 reps for each side.

7. Bosu Dead Bug

As gross as this core exercise may sound, the dead bug is still great for engaging your lower core and challenging your obliques. The bosu variation simply adds to the benefit by giving exercisers a new way to challenge their bodies.

Instructions:

1. Place your bosu ball flat-side down on the floor.
2. Lie down on the ball with your back following the curve of the dome side. Bend both knees at 90 degrees and raise both arms with your fingertips pointing towards the ceiling. 
3. Extend your left leg forward and your right arm past your head simultaneously. Engage your core as you do so.
4. Return both to the starting position before moving the opposing arm and leg the same way.
5. Continue switching sides for 20 reps on both sides.

8. Bosu Push-Ups

Classic push-ups are typically associated with your chest and arm muscles, but being able to do them while maintaining proper form also provides a challenge that can help strengthen your core muscles and your lower back. Adding a bosu ball makes it even more challenging for some, but it can be very effective if done properly.

Instructions:

1. Place your bosu ball dome-side down on the floor.
2. Go into the plank position with your hands on the sides of the ball’s rim. Keep your legs straight with your toes on the floor.
3. Push your body up off the bosu ball until your arms are straight, but do not lock your elbows.
4. Hold this position for two seconds, then slowly lower your body back to the starting position.
5. Repeat for 10 to 15 reps.

Is Bosu Ball Good For Abs?

Hypothetically speaking, it should be. But some research makes this claim less credible.

In one study,^[4] researchers have found that strength training using an unstable surface such as a bosu ball can improve muscle strength and power more than on a stable surface, but only to some extent. Advantages regarding improving balance were barely present, likely due to lower force and power outputs associated with using unstable surfaces. In fact, another study shows^[5] that the fewer repetitions you do on a bosu ball, the lower the instability and decrease in health benefits will be.

Even so, this does not mean you should avoid using a bosu ball altogether. Bosu ball exercises — variations of classic exercises — can amplify the original version’s effects or allow for new improvements that the original does not. 

Safety Precautions

For those who have never used a bosu ball, it may take some time to figure out how it works and how to use it properly. Do not rush learning how to use it; your body needs time to adjust to the ball’s instability. 

Here are a few tips for using a bosu ball:

• While using the flat side for bosu ball balance exercises, be prepared to put your foot down to catch yourself from falling. You can also use a wall, chair, or bar.
• Keep your body in proper alignment at all times. You should never slump.
• Place a mat or folded towel underneath to serve as extra padding if you use it on a hard surface like wood.

Some other general pointers to remember:

• Do light warmups before you do any workouts and cool-downs afterward.
• Give your body a few days a week to rest and avoid harming your body.
• Consume a sufficient amount of calories and nutrients before exercising. Take supplements if you need to.

Conclusion

Bosu balls are somewhat underrated compared to more popular fitness tools like dumbbells. Even if a bosu ball on its own isn’t necessarily effective, the instability of this fitness tool allows for more challenging variations of upper ab workouts and lower ab workouts for those looking to take their workouts to the next level.

Frequently Asked Questions