Skip to content

Top Navigation

Real Simple Logo Real Simple Logo
  • Food
  • Home
  • Life
  • Health
  • Money
  • Style and Beauty
  • Holidays & Entertaining
  • News
  • Shop

Profile Menu

Your Account

Account

  • My Account
  • Join Now
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
  • Free Organizing App this link opens in a new tab
Login
Subscribe
Pin FB

Explore Real Simple

Real Simple Logo Real Simple Logo
  • Explore

    Explore

    • 12 Good Books to Read in Winter

      As the days get chillier and snow starts falling, curl up with one of these good books to read in winter. Read More Next
    • 10 Virtual Games to Play When You Can't Be Together

      Close the distance with fun games you can play from the comfort of separate homes. Read More Next
    • A Guide for How to Measure Your Ring Size at Home

      There are three common ways you canĀ measureĀ your ring size right at home so you can finally get your ring measurement right, for good. Read More Next
  • Food

    Food

    See All Food

    13 Air Fryer Recipes That Are *Almost* Too Good to Be True

    • Recipes
    • Real Simple Cooking School
    • Cooking Tips & Techniques
    • Shopping and Storing
    • Kitchen Tools and Products
  • Home

    Home

    See All Home

    Easy Homemade Carpet Cleaners to Tackle Every Stain

    Made with products you probably have on hand
    • Organizing
    • Cleaning
    • Decorating
    • Gardening
    • Home Improvement
    • Quick Fix
    • Real Simple Home
  • Life

    Life

    See All Life

    10 Creative Ways to Have Fun in the Snow

    Bundle up and head outside (or stay toasty inside)—either way, everyone in the family will love these snow day ideas.
    • Family
    • Entertainment
    • Technology
    • Wedding Planning
    • Travel Ideas
    • Adulting
    • Get It Done
    • Waste Less, Live Better
  • Health

    Health

    See All Health

    30 Healthiest Foods to Eat Every Day

    • Preventive Health
    • Mental Health
    • Health Coach
    • Crisis Coping
    • Fitness & Exercise
    • Sleep
    • Healthy Eating
  • Money

    Money

    See All Money

    The Ultimate Guide to Tipping Etiquette in Every Situation, From Restaurants to Hair Salons

    How much should you tip your hairdresser? What about your food-delivery person? Here's when to tip, when to skip, and how much to tipĀ in any situation (even the confusing ones).
    • Saving Money
    • Money Made Simple
    • Spending
    • Money Etiquette
  • Style and Beauty

    Style and Beauty

    See All Style and Beauty

    9 Hair Color Trends Experts Predict for 2021

    • Clothing
    • Skincare
    • Shoes
    • Hair
    • Clothing Care
    • Makeup
  • Holidays & Entertaining

    Holidays & Entertaining

    See All Holidays & Entertaining

    PowerPoint Parties Are the Socially Distant Party Trend You Have to Try: Here’s How to Host One

    Presenting a new way to party together—virtually.
    • All Holidays
    • Entertaining
    • Christmas
    • Home for the Holidays
    • Gifts
    • Hanukkah
    • Come Together
    • Thanksgiving
    • Easter
    • Father’s Day
    • Mother’s Day
    • Halloween
  • News
  • Shop

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • My Account
  • Join Now
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
  • Free Organizing App this link opens in a new tab
Login
Sweepstakes

Follow Us

  1. Real Simple
  2. Health
  3. Fitness & Exercise
  4. Workouts
  5. 6 Quick BOSU-Ball Exercises

6 Quick BOSU-Ball Exercises

By Jenny Brown
Updated March 19, 2015
Skip gallery slides
Save FB Tweet
Credit: Elinor Carucci
Tone up in just 15 minutes with this total-body BOSU-ball workout.
Start Slideshow

1 of 7

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

The Routine: BOSU-Ball Workout

Credit: Elinor Carucci

Want to bump up your fitness level? The BOSU (both sides utilized) ball makes exercise extra challenging. With a flat platform on one side and a rubber dome on the other, the tool adds an element of instability to your workouts, forcing you to use your core to stay steady. BOSU workouts can also help improve your strength and balance, which is important for preventing injuries, says Rustin Steward, a trainer at Reebok Sports Club/NY, in New York City, who designed this total-body routine. To start, invest in a BOSU ball ($109, bosu.com) and complete this circuit two times through, two to three times a week.

1 of 7

Advertisement
Advertisement

2 of 7

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Move 1: Forearm Plank

Credit: Jason Lee

Targets: Core, shoulders, lower body.

Place the ball flat-side down. Rest your forearms on top of the dome and come into a plank position, keeping your shoulders over your elbows. Your body should be in a straight line from head to heels. Pull your abdominals in toward your spine and squeeze your gluteals. Hold for one minute.

2 of 7

3 of 7

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Move 2: Side Plank

Credit: Jason Lee

Targets: Obliques, shoulders, lower body.

Rest your right forearm on top of the dome, stack your left foot on top of your right, and lift your body off the ground. Make sure you’re in a straight line from head to feet. Contract your abs and squeeze your glutes. Hold for 30 seconds, then switch sides.

3 of 7

Advertisement

4 of 7

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Move 3: One-Legged Bridge

Credit: Jason Lee

Targets: Core, glutes, hamstrings.

Lie on your back with your right foot on the dome, left leg extended toward the ceiling, and arms along the floor, palms up. Press your right foot into the dome and lift your torso until it’s in line with your right thigh. Hold for two counts, then slowly lower to start. Repeat 15 times, then switch sides.

4 of 7

5 of 7

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Move 4: Mountain Climber

Credit: Jason Lee

Targets: Core, shoulders, lower body.

Flip the ball over onto its dome. Grip the sides of the platform and come into a plank position. Run in place, quickly bringing each knee to your chest. Continue for one minute.

5 of 7

6 of 7

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Move 5: Burpee Jump

Credit: Jason Lee

Targets: Core, shoulders, lower body.

Flip the ball back on its flat side and stand with feet shoulder-width apart. Place both hands on the dome and jump out into a push-up position. (A) Jump back into a squat and stand up. (B) Jump onto and off the dome with both feet. Repeat 12 to 15 times.

6 of 7

Advertisement
Advertisement
Advertisement

7 of 7

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Move 6: Push-up

Credit: Jason Lee

Targets: Core, chest, arms, lower body.

Flip the ball over onto its dome. Grip the sides of the platform or place your hands on top of it and perform a push-up, holding your body in a straight line. Do 10 repetitions.

7 of 7

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Jenny Brown

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 7 The Routine: BOSU-Ball Workout
2 of 7 Move 1: Forearm Plank
3 of 7 Move 2: Side Plank
4 of 7 Move 3: One-Legged Bridge
5 of 7 Move 4: Mountain Climber
6 of 7 Move 5: Burpee Jump
7 of 7 Move 6: Push-up

Share options

Pinterest Mail Email iphone Send Text Message Print

Login

Shop | Real Simple Logo

  • Ankle & Wrist Weights
  • Core Trainers
  • Foam Rollers
  • Free Weights
  • Gloves & Wristwraps
  • Jump Ropes
  • Resistance Bands
  • Treadmills
  • Ellipticals
  • Rowing Machines
  • Shop More Next

Real Simple may receive compensation when you click through and purchase from links contained on this website.

Real Simple Logo

Magazines & More

Learn More

  • About Us
  • Subscribe this link opens in a new tab
  • Help
  • Media Kit
  • Content Licensing
  • Sitemap

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Health this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en EspaƱol this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
All products and services featured are selected by our editors. Real Simple may receive compensation for some links to products and services in this email on this website. Offers may be subject to change without notice. Real Simple is part of the Meredith Home Group. © Copyright 2021 Meredith Corporationthis link opens in a new tab. All Rights Reserved. Reproduction in whole or in part without permission is prohibited. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.realsimple.com

View image

6 Quick BOSU-Ball Exercises
this link is to an external site that may or may not meet accessibility guidelines.