BOSU Ball workout.

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Have you ever tried the Bosu ball for a workout? I was wondering what kind of cardio I could achieve from this.

Thanks!

As Ive mentioned before I like to use emails (or questions left in the comments) that will apply to more than one person. Questions that many of us probably have even if only a few people take the time to send them in.

Surprisingly (to me anyway) a bunch of you wondered about the BOSU ball as an option for a cardiovascular workout.

I love the promise of the BOSU ball (translation: I need to do it more often as evidenced by the Coming BOSUtractions video) yet have never considered it a form of true cardio.

I tend to begrudgingly use the BOSU for my much needed core and balance work & get my cardio workout elsewhere.

That said, I am nothing if not easily made to question my beliefs.

On your behalf, oh emailer, I searched high & low and discovered that I had, in fact, kind of been correct (*mops brow in relief*).

The short answer to your query? yes and minimal.

Now the long version:

What on earth is a BOSU ball?

BOSU stands for both sides utilized (MizFit snark: I dont love the name. Not that they asked my opinion but wouldnt the acronym then be BSU?).

The ball, in essence, is a Swiss ball for a new generation (who knew that thing was invented way back in 1963?  I had no idea!).

Unlike the Swiss ball the BOSU is far more compact and, since it’s essentially a “half-ball,” there isnt a risk that the ball will shoot out from underneath you causing you to fall on your arse (not that Id know anything about that).

You can, however, use the BOSU for many of the same exercises you would the Swiss ball and reap increased benefits to your core.

When used ball side down/flat surface UP the BOSU is consistently unstable. As a result your core *and* whatever muscle group you are currently working are both forced to work—-and hard.

Not yet tried a BOSU & a little confused?

You can sort of get a sense of what a BOSU ball is like by attempting to do bicep curls while standing on one foot.

Do you have to focus on feeling your bicep muscles contract & lengthen?

Do you have to *also* focus on keeping your core tight so you dont topple over?

That, in broad sweeping strokes, is the BOSU ball balance experience.

The BOSU can be used for myriad other exercises (everything from push ups to lunges) and, as the lovely acronym states, utilized both rounded side up and down.

Now on to the cardio component.

The kind of portion of my response.

BOSU For Cardio:

The BOSU can be a tremendous tool for cardiovascular BURSTS as with those used in circuit training.

Squat jumps, lunges, and side hops are three examples of great ways to elevate your heart rate using the BOSU (anyone done these in a class/group exercise setting? It is a killer workout!)

The reason behind my answer of minimal is that those arent exercises *I* could keep up for longer than (maybe) a minute at a time.

While studies show breaking up one’s cardiovascular exercise into short spurts does work, I think this is a smidge TOO short (read: would require too many bursts/stints of exercise).

In my opinion BOSU cardio is a fab addition to one’s workout, a great way to burn a few extra calories (hello stashed away cadbury eggs!) but would not replace a true cardiovascular routine on a regular basis.

And you, Oh Bumbling Band?

Love the BOSU?

Hate the BOSU?

Disagree with me about the cardio workout you can get from the core killing wonder?

Please to hit us all up in the comments.

Never checked out a BOSU?

For your viewing pleasure:

httpv://www.youtube.com/watch?v=pmWn_vuheyQ

EDITED TO SAY: If you dont follow me on Twitter a fast reminder Im doing a webinar tonight! CLICK HERE.

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Comments

  1. thanks for the great post!
    I lift light dumbbells on the BOSU (BTW, up until I heard what it stands for, I was sure its name was Brazilian), and between sets I jog up and down of it for 30-60 seconds (I use it flat side down).

  2. Never used one, but I did admire one at the gym yesterday with an ‘ahh…so that’s a bosu ball’. Aren’t blogs so educational!?!

  3. btw– I didn’t comment yesterday, but your video made me giggle 🙂

    I do like the BOSU…used to dominate it at the gym (dirty looks from other patrons and all) but found that it really caused a lot of imbalanced muscles in my hips. I also find this in my clients. A lot easier for me to move without it in my life.

    Lights flickering in my head…back to the drawing board 🙂

  4. I was (forced into) using one during my last session with a trainer. It involved having the BSU (yes Miz I wholeheartedly agree that should be the acronym – stop trying to make it sound all Japanese-y and spiritual! It’s just a disc hopper from the 80’s with the bottom bit cut off!) Anyhoop, the exercise involved lungeing to one side away from the BSU which was ball side up (pardon the expression) and then transferring your weight across to the ball in a hop type motion which involved your feet briefly touching the ball and then landing in a lunge/squat type effort the other side. repeat ad nauseam. 3 sets of 15 ‘leaps’ and I was over the BOSU/BSU. Load of old bobbins! (just my opinion!!!!) xoxo

  5. I have tried to teach myself what to do on the BOSU at the gym and nearly fell to my demise 🙂

  6. Me thinks that cardio on a BOSU ball is asking for trouble – like a broken ankle, cracked knee, mild to severe head injury….ya know, stuff.

    But I’ve never used one or even seen it in person, so what do I know, right?

  7. I think I have seen these for sale at Costco?
    Could it be the same thing?

    Would it be worth doing at home?

  9. Thanks for the video!

    I really need to do more for my core and balance than try to dodge a cat who’s always underfoot. I think there’s a bosu at the gym, but I’m not sure I really want to fall on my ass at the gym. Hmm… further thought required….

    • Got some extra time on your hands? Im guest posting HERE.

      It’s a post some of you have read before but, as I reread & reflected upon, a post which triggered my AH HA!moment with regards to exercise & healthy living ( yada yada yada, from my fingertips to G-ds ears, the piece from which my book sprang)

  10. First of all, darling (biotch), what do you mean “way back” in 1963? Jeez.

    I never knew that’s what it was called either! I’m with yumyucky…that’s an accident begging to happen.

    : )

  11. Was that post supposed to encourage me to try a BOSU?

    I’m more nervous than ever now. 😉

    I had no clue you competed in bodybuilding.

    Great article BTW.

  12. Danger, danger, danger.

    At first I thought you were wearing a crash helmet. Now? Not so much.

    thanks for the demo

  13. heh heh.. don’t you just love how hard it is to get on the BOSU with the ‘swiss-ball’ down and platform facing up. I always find that quite entertaining.

    I too utilize the BOSU as an ‘addition’. I tend to use it more for increasing the challenge of my ‘core’ workouts by making my base unstable (but safe).
    I agree, the application of BOSU for cardio would be more of a circuit training or HIIT endeavor, not true cardio.

    Thanks for the vid!

  17. LAUGHING at the helmet thing.

    Although I probably should be wearing ont (always.) it’s a knit girly skull cap.

    And yes.
    I did glue a bikini on.

    And haven’t worn one since.

  18. After watching that video, I have to believe that use of the flat side would be a cardio workout for me. After all, I would be moving all over the place at incredible speeds just to try and keep from falling. 🙂

  19. I’ve tried it, but had a really hard time staying balanced. I injured my right foot a few years ago so have a hard time balancing on that foot.

    And I found it even more tough on the BOSU. But thinking about it now — maybe the BOSU would help strengthen it? Guess often what is “hard” we forget is actually doing our body good. Hmmm…

    So I’ve been staying away from it. Always feel like I’m going to fall off & crack my head open. And yeah, I too thought you were wearing a helmut….glad to know I wasn’t the only one!

  21. Looks like a great balance workout! I could use that for sure. I’m assuming you’d use it like a stepper for cardio…but, I’m with the above people. Looks like something that would lead to “well, doctor, you see I was trying this exercise piece called a BOSU….”

    Wowsers about the competition. Glued on bikinis just don’t sound like a good time for me, but glad you had a good experience regardless 🙂

  22. I love the BOSU but am not too good at it.
    Yet.
    I can tell a difference in my day to day balance already though.

    I love how you “lost” the show and still won.

    Thanks for all you do.

    sally

  23. I see enough people displaying horrible form even while on solid ground; they don’t need to make things worse by splaying their hips, knees and ankles out of whack on a Bosu ball.

  24. Oh, this is sheer genius. It’s like an Ottomon, so you can use it either way, working out or vegging. Like the treadmill a person uses to hang clothes. No, seriously, I love this idea, want one. It would be great for the office.

  25. and I fear, were we to own one, OTTOMAN would be its only usage.

    or do we have one already.

    not inflated.

    in the garage.

    Im not sayin’

  26. I love that you were smiling all the way through the video…

    I cannot even do a simple squat on solid ground without almost falling on my ever-expanding ass….

  27. Whenever I am at the gym, I see several people using a BOSU ball for various exercises and the trainers seem to love them too. I always think to myself that I should try using it…. However, I think I’d just end up falling off and may even manage to hurt myself…. But your post made me think about using it, and I may reconsider. 🙂

  29. I need to try the bosu more. I stepped on one a couple times when I used to go to the Y, and promptly fell off again. They look like fun (though I’m in agreement with you that it’s not much of a cardio workout). Thanks for such a detailed explanation of it!

    The gym at my dads apartment has got one of those “massage” machines- the thing that you just stand on and it shakes. Have you ever tried it? I stood on it for maybe 2 minutes before deciding that it was NOT a workout- got off and got on the elliptical instead. But maybe I was using the machine wrong? It was very odd (and the instructions were all in Cambodian…)

  30. I *loved* BOSU ball when I worked out with a trainer. And by loved I mean I wanted to hurl it out the frickin’ window, but it works! The trainer was there to spot me when I inevitably lost my balance like the klutz that I am, but man, did it work!

  31. I have never even heard of using the BOSU ball for cardio. I use it at least once a week for core work and lunges but I had no idea for it could be a cardio tool! Thanks!

  32. I’m terrified of those things, my balance is bad enough without sticking something under me to *create* instability! I suppose I’ll try one eventually, but slowly and with great caution. I can’t even imagine moving fast enough to do cardio!

  36. I take a bosu cardio class and I’d say it’s a solid cardio workout! In addition to the exercises you listed, we do things strictly on top of the ball like running and jumping jacks and tuck jumps – kinda like a trampoline. I think it’s a lot of fun!

  39. Hmmm. I’ve seen it used (though never used it myself, for the reason I’m about to explain), and it often seems to me that unless the person using it is using with a trainer, it’s too easy to favor one muscle/side/whatever over the other. And that eventually leads to injuries from lopsided conditioning, you know?

    (I noticed because even you seemed to favor your right leg a little on the curved side: it looked in the video like most of your weight was on that side, and frick, you know what you’re doing! Someone like me – I know I favor my right from an old dance injury, but can’t always FEEL it – would be the PERFECT candidate to eff myself up on the BOSU ball.)

    Seems to me you’d need a good trainer and/or a good mirror to do stuff on that safely.

  40. woo bosu! man, once you turn that baby squishy side down…it’s game over for me…all my dancer/balance intuition out the window. I love bosu’s but my stupid gym locks them up and only lets you use them with a trainer!

  41. I have used the bosu for lunges, one legged squats and a few other moves. But whenever I tried to use it for cardio bursts, I was scared that I was going to wreck my knees. Ironic, that I did that all by my lonesome – no Bosu needed.

    I think I would like to get one for home to use as an aid to my core workouts. Thanks for the tips and video!

  42. I tried the Bosu, but I think I prefer standing on one leg. Falling off the ball at the gym isn’t so embarrassing, but the terrified shriek I emit whenever I do is. I wouldn’t have thought of it for doing cardio– am not that creative, or brave.

  45. love bosu’s but my stupid gym locks them up and only lets you use them with a trainer!

    At first I thought WOW that’s overkill.

    then I thought LIABILITY. I almost killed myself.

    (still seems a bit much…any other gyms do that?)

  46. The BOSU is a useful tool in the gym, much the same way stability balls, tubing and medicine balls are. In other words, everything has value, and it’s good to have a wide variety of tools in the toolbox to provide for variation and diversity.

    However, people in the fitness business have a tendency to fixate on a particular tool and declare it to be the answer to everything from love handles to swine flu. There are no miracle tools in the gym, there are just implements that, when utilized along with consistency and EFFORT, help you improve your fitness.

    Great topic.

  47. Jonathan? SO VERY TRUE.

    One look around most gyms & you can see trainers with their clients on the BOSUs who have no business being there (the clients. not the trainers. Ive no clue about the trainers.)

    I have a friend who recently hired a trainer (shes 58. hasnt been working out for about 7 years) and the first thing the trainer did was get her on a BOSU.

    *scratches head*

  48. You are so cute in your video- as always and kudos on the amazing muscles! 🙂

    ok, that said, I actually own a Bosu (used model purchased at the TO aerobics convention), but it’s at my boot camp where I actually use one (har- I really do need boot camp to make me do stuff!)- in the circuit like you said, MizFit. Last night we used it as a base to a set of arm exercises, but LAST session we used it for cardio. We used it like a step platform with running straddles. I can’t see doing that for very long and personally I prefer the step for that kind of cardio move. It’s perfect in the circuit though.

  49. Love the BOSU, simply for the fun factor. I hope I never have to see a video of me doing squats on the silly thing.

  51. I like using the BOSU as an alternative to the (dreaded) step. It’s easier on the joints, and way more fun!
    I used it in my mat pilates class once, but overdid it and hurt my shoulder. Plus, my clients didn’t like it, so I don’t use it much anymore.
    (I used to LOOOOVE the core boards, though! ‘Member those, from about 5 years ago?)

  54. I BOSU’d after knee surgery. It was a balance thing for me. The PT guy had me doing it for what seemed like hours on end. Now, I am doing curls and squats using it. It ain’t easy!! 🙂

  55. I do remember those core boards. Now I wanna see if they are still available!

    Now, I am doing curls and squats using it. It ain’t easy!! 🙂

    and that would NEVER be the reason I didnt demo them.
    I just forgot.
    (wink)

  56. I love the Bosu ball, especially when turning it upside-down and using the flat side for exercises. It makes for a more challenging workout, for sure!

  57. Carla… I am signing up for the webinar just so I can say hello to you. ( I hope I don’t forget). Good luck. Busy, busy at work.. will catch up later.

    BOSU.. never used it, but want to for “core” help. Just going to get a stability ball this month.

    If anyone wants video recommendations, please check this URL

    http://videofitness.master.com/texis/master/search/mysite.html?q=bosu&s=SS&notq=&prox=&sufs=0&rorder=&rprox=&rdfreq=&rwfreq=&rlead=

    BTW, these ladies at VF are da bomb Carla.

  58. Okay, I actually have read that you aren’t supposed to do things like squats and bicept curls standing on the black side (squishy side down) because it is dangerous. That you primarily use it that way (upside down, I guess) for things like push-ups. Maybe it doens’t matter, but I know I would probably take a hearder right off of it that way. So my question is, okay, lets say you use 20 lbs weights to do bicept curls…then you stand on the bosu, should you go down to 15’s….I am not articulating this well. I know that doing it on the bosu is a lot tougher because you have to stabilize yourself, but you also want to maintain proper form, so it seems like you might have to take the weight down to still do it right, assuming you have poor balance, which I do.

  61. Well, I tried again.. didn’t go through.. may be it doesn’t like URLs.. will remove the link

    BOSU.. never used it, but want to for “core” help. Just going to get a stability ball this month.

  62. Like you MizFit, I tend to use the BOSU for more core & balance work but I do use it for other things as well. I do planks, core (which is planks but I also use the domes side up for crunches & obliques just like you would a swiss ball) or try to balance on my hands & knees on the flat side, I do push-ups on it both flat & done side up, I do balance work, I do lunges both onto it as well as staring on the dome side & lunging back, I stand on the dome side & squat or do plyometric jumps from the dome to the floor, I do side squats from one side to the other by starting on the dome side.

    Now, saying all that, I do agree with many that this is a very hard workout & should not be used for beginners who don’t have a feel for how to exercise right yet, how to engage the core to protect their form, how to even balance on the floor! I always suggest starting balance work on the floor first. Also, if you have weak ankles, you need to get strength there first & also, be near a wall or something stable when you first start using it or you do risk some bad falls.

    I have very bad feet.. flat, super overpronation, bunions & more. They got worse as I got older so I have to be really careful even as an advanced person since just balancing on the floor is hard for me with my overpronation.

    I think they are interesting to use for mountain climbers & burpees (dome side down) and then as you come up from he burpee, you press the BOSU over your head.

    You can even use the dome side up or done to do butt bridges, both feet down or 1 legged.

    MizFit, I did a post on this on April 7th,

    http://truth2beingfit.com/2009/04/06/bosu-balance-trainer-exercisesimportance-of-balance.aspx,

    if you want to check it out. I have links to sites that show different exercises. Check out that BOSU® Ballast® Ball on the BOSU site. I have really wanted to try that but can’t afford it!

    I don’t make it the major part of my program but like to mix things up.

    PS: Yes, the BOSU was being sold at Costco. I wish I had bought it but in mine, it is gone already!

  64. I promise I won’t spam thee anymore, but I have had trouble sending my comments today. Just wanted to tell you I signed up for the webinar.. I might shout a hello to you if I get the chance and have the nerve ( more likely I will be tongue-tied). Good luck with it!

  65. So far I only watched the video in silence (i’m at work) and I had to laugh. The 12 year old physical therapist I do to has me balancing very much like the BOSU on a board that rocks. The balancing really forces a person to work on their core (of which I have none).

  68. so THAT’S where the name of that thing came from. and yes, i agree that it should be “BSU,” but i guess that’s just not catchy enough.

    and i don’t use it nearly as much as i should.

  69. The BOSU works better if you actually use it. I can say this for sure because I bought one and it spends most of the time underneath my bed. Ha! At least I admit it!

  70. I do a stability exercise for my legs and core on the Bosu: Stand on the ball side, bend knees tightly, hold a light dumbbell in each hand. Move arms back and forth vigorously, as if running. I do it for 90 seconds. It could be cardio, if done long enough.

  73. Um, yeah. If I wasn’t sure it would go flat the moment I stepped on it…

    I’d totally challenge you to a game of 25lb medicine ball catch while standing on the BOSU’s.

    Hardcore.

  75. I love the BOSU ball! It really kicks my butt – I am not so good at it, but I actually love it. I love how they use it a lot on Biggest Loser, too.

    I REALLY suck at it when it is upside down (ball side down) but when I get off I feel like I have done something major with my core!

  77. Miz,

    My gym also leaves the BOSU in the trainer only section so we cannot use it without a trainer. Our membership agreement removes them from liability but..

    IT KEEPS PEOPLE FROM STEALING THEM OR BREAKING THEM.

    yeah, I really work out in a gym that is THAT GHETTO. (folks have stolen DBs up to 65#., stolen swiss balls, stolen medicine balls, stolen handles for the cable system….)

    BTW, I HATE the BOSU and rejoice that I cannot get my hands on one. I have a airdex disc -which I bring in with me occasionally on stability days. That is torture enough.

  78. Well, it’s a tool in some situations – it’s shown great use in ankle rehabilitation training. But I don’t much like it for healthy adults. Unstable surface training inhibits function in normal, healthy athletes: http://www.ncbi.nlm.nih.gov/pubmed/17530966 – the ones who did unstable surface training lost performance capacity relative to the ones who didn’t.

    You can read a little more from Eric Cressey who did that study here but basically, you only really want to use it for upper body instability situations; ankle rehab, and potentially with downhill skiing/skateboarding athletes.

  79. haha, they had me doing the upside down variation with squats at pt once… luckily i got to have one hand on something to steady myself a bit! they also had me jumping into a sort of lunge… best way i can describe it to strengthen something (maybe my foot?)

  80. I have heard of Bosu ball and I know what it looks like but don’t know how to use it. Thinking of buying one one day, I’m sure that it is very expensive here in my country. The problem is, is it really expensive and will be worth it?

  83. Behind on my blog reading…

    My previous trainer was super into the BOSU and I have to say it really does give you a good workout. I keep thinking I need to buy one to just have here. We did everything from weights, to a step/dance routine, to push-ups and situps with the BOSU. It was awesome.

    My only word of caution–if you have weak ankles or flat feet (as I do), you have to be really careful balancing on the BOSU. At first I had a lot of cramping in my arches because it was hard to use those muscles to balance. Once I started really using my core muscles to hold me up, I got the hang of it though…

  84. Working out with my trainer on the BOSU ball, I fell. I broke my wrist had to have surgery, now I have to do physical therapy.
    I do not know if my wrist will ever be the same, if I will have full movement again.
    I was standing on the flat part of the ball.
    I think this is dangerous equipment.
    Do you know of other injuries?

  85. All of my PT Client’s have use the Bosu at least 1x per week and they love it!!!! A great way to expend some extra calories with Cardio Blasts. Incorporate a Med Ball , Body Bar or any tool you have for that extra challenge! My balance beleive it or not has improved a great deal with using the Bosu every week. Great workout for the Core!

  86. I took an aerobics class in college where we used the BOSU and i loved the workouts so much I bought one of my own. It is definitely something that should be done in addition to other exercise and not just in place of a good cardio workout. I also wouldn’t recommend it to a straight-up beginner because working out is hard enough on the ground, let alone while balancing on a ball.

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