Beginner BOSU Ball Ab Workout

Whether you’re looking to step up your at-home workout or add a little variety to your fitness routine, the BOSU ball might be just the tool you need. 

Bosu ball

The BOSU ball — a two-sided exercise tool with a dome on one side and a platform on the other — can help improve stability, mobility, reflexes, and core strength. The dome side allows you to do everything from cardio to strength training, while the platform side can be used for working on your balance and your core.

The versatility of the BOSU ball makes it a great way to shake up your current routine and challenge yourself, especially when targeting your core muscles. 

Tips for Using a BOSU Ball

bosu ball

If you’ve never used a BOSU ball, it’s worth taking some time to get familiar with how it works. Here are some tips to get used to working with both the dome and the platform sides. 

  • While using the platform side, always be prepared to put your foot down to catch yourself if you lose balance
  • If you’re feeling too unstable, use something to keep your balance — a wall, a chair, or a bar
  • Always keep your body in alignment during exercises
  • Take your time — your muscles will need to adjust to the instability of the BOSU ball 

Best BOSU Ball Ab Workouts for Beginners

These are some of the best BOSU ball ab workouts for beginners to tighten and tone your core from every angle. You can do these BOSU ball exercises anywhere — in a designated fitness room or from the comfort of your own bedroom. 

1. Crunches

This classic ab exercise is even more challenging for your core muscles when practiced on a BOSU ball.

Place the BOSU ball with the dome side facing up. Lay backward on the ball — the center of your back should be aligned with the center of the ball. 

Put your hands behind your head and keep your feet on the ground with your knees bent. Stretch back, flex your abs, and then pull yourself up into a crunch. 

2. Leg Lifts

Begin with the dome side facing up. Get into the plank position with your elbows on the center of the ball. 

Once you're properly aligned, engage your core and lift one leg behind you. Hold for a moment at the top of each lift before repeating with your other leg. 

3. Planks

For this challenging core exercise, place the ball dome-side down on the floor. Get into the plank position, placing your hands on either side of the ball’s rim. Make sure that your hands are aligned with your shoulders and that you keep your hips lifted. 

If you’re having trouble keeping your balance, work up to planking with the BOSU ball by working on your regular planks. 

4. Split Squat

Place the BOSU ball dome-side down on the floor. Stand just to the right of the ball, keeping your right foot about one to two feet away from the platform. Then, carefully place your left foot on the center of the platform. 

Slowly angle your hips backward and move into a squat, bending your knees and lowering yourself down until the back of your thighs are parallel with the floor. Then, press back up and reverse the movement.

5. V-Ups 

Place the BOSU ball on the ground with the dome-side facing up. Sit in the center of the dome and draw your knees up towards your chest. Your body should form a “V” with your knees bent. 

Keeping your core engaged, slowly straighten out your legs and lean backward until you’re parallel to the floor. Then pull yourself up to a sitting position and draw your knees back towards your chest. 

Mastering the BOSU Ball One Step at a Time

While any of these exercises can be performed on their own, the BOSU ball can level up your at-home workout. Not only will you sculpt your core, but you can stabilize your body, improve balance, and help prevent future injuries.

It’s important to keep in mind that the BOSU ball, like any piece of fitness equipment, takes practice. You might not be able to master the dome-side down exercises right away. Take your time, build your way up, and don’t be afraid to step outside of your comfort zone.


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