I Tried Bosu Ball Pilates Exercises 20-Min Workout

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I’ve pushed the limits of my body through mindful movement with Bosu Ball Pilates exercises, improving my core strength, Postural stability, balance, flexibility, and overall physique. I’ve seen many benefits from this.

Are you tired of following the same traditional Pilates Exercise Routine and looking for new, challenging workouts for balance improvement and injury prevention? Or maybe you’re searching for an easy home workout that’s both fun and effective for toning your body and sculpting your core. If so, you’ve come to the right place.

If you already practice Pilates or are eager to try something new, the Bosu ball can take your Typical Pilates Experience to an extraordinary level. This variety in your Pilates routine can make your existing workout plan even more effective.

In this blog post, I aim to clear up any questions you might have about Bosu and Pilates and offer some professional tips and advice to help you achieve maximum benefits with minimal risk. So, make sure to read the entire post attentively to not miss any crucial information.

What is Bosu Ball Pilates Exercise

Bosu Ball Pilates exercises combine the Bosu ball’s unique instability with the core-strengthening and flexibility-improving aspects of Pilates. You can Perform Various Pilates Exercises on the Bosu ball, using both its inflated and flat sides. These exercises can be done in different positions such as seated, standing, kneeling, and lying down on your back or stomach.

Bosu Ball Pilates Exercises 20-Min Workout-01
I Tried Bosu Ball Pilates Exercises 20-Min Workout 8

This innovative exercise activates 10 stabilizer muscles in your body which are not typically used in regular Pilates to the extent they should be.

It just not only adds difficulty to exercises like bridging, planking or Wall Sits but also improves comfort, strength, and Athletic jump performance through the use of a Bosu ball. and also serves as an effective tool for rehabilitation from injuries related to balance and stability.

My Beginner Friendly 20-Min Bosu Ball Workout Plan

If you’re a beginner and haven’t tried Bosu ball exercises yet, or if you’re feeling confused about which exercises to choose for the best results, Then just follow my simple 20-minute Bosu Ball Workout Plan.

Bosu Ball Pilates Workout PDF

In this Bosu Ball Workout PDF, I have set up 20 of the best exercises for specific core, lower body, upper body, and full body circuits that will improve your flexibility and balance in 30 days, just like it did for me.

This 20-minute structured workout Plan makes full use of the Bosu ball in a Pilates routine, focusing on engaging your core, enhancing your balance, and building overall body strength. This session is effective for fitness enthusiasts and also easy for beginners who want to add more dynamic elements to their workout regimes.

Pilates Exercises on Bosu Ball

Modified Bosu Ball Plank

As a fitness enthusiast, I’ve explored various Bosu Ball pilates exercises, but incorporating a Bosu ball elevates the classic plank to a new challenge. Here’s how to do it:

  • Begin in a forearm plank with arms resting on the round side of the Bosu ball, aligning elbows under shoulders.
  • Slowly extend right arm out to tap the floor in front of your body; maintain balance.
  • Carefully return to the start position and switch to the other side for one complete rep.
Bosu Ball Pilates Exercises- Plank

While each session might last just 30 seconds, the impact on your core and shoulder stability is significant. This variation not only Enhances Core Strength but also adds an enjoyable twist to traditional planks.

Bosu Ball Bridging

Integrating the Bosu ball into Pilates routines transformed my workouts, adding an unexpected level of intensity and fun. Here’s how you can try the enhanced bridging technique:

  • Position the Bosu with the flat side down to stabilize.
  • Lie on your back with knees bent and feet on the Bosu ball.
  • Engage your core and press through your feet to lift your bottom from the ground.
  • Reach full hips extended position, squeezing glutes at the top, then lower hips slowly to the ground.
Bosu Ball Pilates Exercise-Bridging

This Exercise Targets the Posterior Chain, giving you a solid workout and helping to improve your stability and strength.

Dynamic Bosu Push-Ups

Blending the challenge of a Bosu ball into a traditional Pilates session creates a unique and effective workout. Here’s how you can master Bosu push-ups:

  • Place the Bosu ball side down and position your hands on the edge.
  • Assume a high plank with your back kept straight throughout the exercise.
  • Lower your body until elbows reach a 45-degree angle, then push up.
Bosu Ball Pilates Exercise-Push ups

This modification not only intensifies the pushup but also improves core stability and strength. Remember, if it feels too challenging, it’s okay to drop to your knees to complete the sets effectively.

Balanced Bosu Squats

Bosu squats are a fantastic way to add a variation to your leg day, particularly focusing on the quads. Here’s how to incorporate this move safely and effectively:

  • Place the Bosu with the flat side down to stabilize it.
  • Carefully mount the Bosu ball, standing so your heels are in the middle.
  • Squat down while extending your arms out in front of you.
  • Slowly stand up and return to the start position confidently.
Bosu Ball Pilates exercise-squats

Adding this move to your routine can be tricky, but it’s worth mastering for the added stability and strength benefits. Remember, the key is to keep the Bosu ball steady!

Bosu Luges: Mastering Stability

Incorporating Bosu ball Lunges exercises into my routine has significantly improved my balance and stability. Here’s how you can Perform Luges on Bosu effectively:

  • Place the Bosu with the flat side down and stand a few feet back.
  • At a comfortable distance, step forward onto the middle of the ball.
  • Step forward onto the Bosu, landing your foot in the middle, then lunge.
  • Stand up, step back to the start, and switch to the other leg.
Bosu Ball Pilates Exercise-Lunges

This exercise demands focus and control to maintain good form, especially on the unstable surface. As challenging as it can be, mastering this move provides a rewarding sense of accomplishment.

Pilates Reformer Exercises with a Bosu Ball

Pilates Reformer exercises with a Bosu Ball are often featured in high-end Pilates studios, helping to enhance all aspects of individual fitness, especially noted among celebrities for maintaining optimal physique. The Bosu Ball contributes significantly to these results by providing a versatile workout that targets various muscle groups for overall fitness improvement.

If you prefer home workouts and wish to avoid The High Costs of Studio Memberships, consider a more budget-friendly option.

For instance, A Home Reformer Machine From Aldi can be a great investment, costing only $299. This makes Pilates Reformer exercises accessible at home, offering significant value and the flexibility to train at your convenience.

Bosu Ball Footwork on the Reformer

  • Begin by securely placing the Bosu Ball on the carriage of the Pilates reformer.
  • Sit on the edge of the carriage and carefully lie back, positioning your feet flat on the Bosu Ball.
  • As you inhale, extend your legs by pressing through the heels to slide the carriage away, engaging your core to maintain balance.
  • Exhale and slowly return to the starting position, ensuring control and stability throughout the movement.
  • Repeat for 10-15 repetitions, focusing on smooth, controlled movements to maximize core engagement and stability.

Bosu Ball Mermaid with the Reformer

  • Position the Bosu Ball at one end of the reformer, and sit on it with your legs folded to one side (mermaid position).
  • Place one hand on the reformer bar and the other on the Bosu Ball for balance.
  • Inhale and stretch the free arm up and over, extending your spine and creating a side bend towards the reformer bar.
  • Exhale and slowly return to the center, using your core muscles to stabilize your movement.
  • Perform 8-10 repetitions on each side, focusing on maintaining balance and a fluid motion throughout the exercise.

Bosu Ball Supine Arm Work on the Reformer

  • Place the Bosu Ball centrally on the carriage to lie down on it, ensuring it supports your upper back and shoulders while your head rests comfortably above the carriage.
  • Grasp the reformer straps in each hand, extending your arms towards the ceiling directly above your shoulders.
  • Inhale and slowly open your arms out to the sides, keeping them level with your shoulders.
  • Exhale and bring your arms back to the starting position, focusing on engaging your core and stabilizing your torso on the unstable Bosu.
  • Perform 10-12 repetitions, maintaining fluid, controlled movements to challenge your core stability and upper body strength.

Why I Chose Bosu Ball Pilates Exercise

Although the Bosu ball was created by David Weck in 1999 and began to be used by athletes, fitness enthusiasts, and gyms after various scientific experiments, my reasons for choosing it are not singular. I picked it for four main reasons, which are as follows:

Enhancing Core Strength

Pilates mainly targets the core, Whether you do Mat Pilates or Use A Reformer. My ability to hold a plank had improved, and I even did it with weights. However, the most annoying part was the pressure on my forearms during planks, which even started to darken my skin.

The Bosu ball turned out to be the solution to this problem. When I planked on it, honestly, I didn’t feel any pressure on my forearms, and it was more comfortable than the floor or a cushion.

I also tried other core exercises on the Bosu ball and noticed that it adds a unique challenge and difficulty because it engages the core’s stabilizer muscles more than regular exercises, which really helped improve my core strength.

Improving Balance

Joseph Pilates, who created Pilates, named it “Contrology” because it focuses on control, which is why it got famous. For Pilates exercises, especially standing or moving ones, having control is key. Without it, you can’t get the right exercise form, and achieving this requires good balance, something I found challenging.

I remember when I first tried a Bosu Ball Pilates session; balancing on that wobbly surface felt like trying to stand on a floating mat in a swimming pool. Every attempt to stabilize felt like a dance with gravity – a challenging yet exhilarating dance where each wobble was a step closer to mastering my balance.

Over time, what seemed like an unpredictable adversary turned into a trusted partner in enhancing my balance. I noticed everyday tasks, like navigating icy sidewalks in winter or standing on a crowded bus without holding onto anything, became surprisingly easier.

This subtle yet profound improvement in my balance, thanks to the Bosu ball, became a testament to its effectiveness beyond the gym.

Introducing Variety

Remember the time I thought I had hit a Wall with My Pilates Routine? Every movement felt like I was just going through the motions, no longer challenging myself. That’s when the Bosu ball came into play. Suddenly, a simple leg lift turned into a balancing act, reigniting my passion for Pilates with a fresh, playful challenge.

And then, there was this one session where I attempted a Bosu ball plank. Initially, I wobbled, struggling to find my center of gravity. But the sense of achievement after holding it steady was unparalleled. It reminded me why I love Pilates: there’s always room to grow and challenge yourself, making every session unique and rewarding.

My Unique Perspective

As a fitness expert, I’m always exploring ways to make exercises more effective, engaging, and inclusive. The Bosu ball aligns perfectly with this mission by making Pilates accessible to those who might find traditional exercises too monotonous or not challenging enough.

It also opens up new possibilities for progression and modification, which is essential for catering to clients with different fitness levels and needs.

9 Benefits of a Bosu Ball

The BOSU Balance Trainer claims several benefits, which I found to be true during my 20-minute Bosu Ball Pilates workout. The experience enhanced my workout routine, adding an enjoyable challenge that improved my balance and core strength.

Key Benefits:

  • Versatility for all fitness levels
  • Adaptability for different training scenarios
  • Injury prevention
  • Performance enhancement
  • Core stability
  • Motor control improvement
  • Provides A Low-Impact Workout
  • Increases Range Of Motion
  • Enhances Cardiovascular Fitness


What are the Disadvantages of the BOSU Ball

While the BOSU ball is a great tool for improving balance, it may not suit everyone, especially athletes. It’s less effective for achieving maximum performance in sport-specific workouts because using it involves a reduction in force output and resistance. This means you’re trading some strength gains for better balance capabilities.

Are BOSU Ball Pilates Workouts Effective

BOSU ball pilates workouts are very effective as they engage muscles and ligaments on an unstable surface, enhancing whole-body fitness in new ways. These exercises improve balance, coordination, and overall strength, making them a valuable addition to fitness routines.

What is a Cheap Alternative to the BOSU Ball

If you’re seeking a budget-friendly option for your gym, the REP Balance Ball Trainer is an affordable and effective alternative to add alongside a Bosu Ball. This trainer offers similar benefits, enhancing balance and core strength without the high cost.

What Pilates Exercises can you do with a BOSU Ball

In the Bosu ball workout PDF guide I shared, you’ll find 20 dynamic Bosu ball exercises to enhance the challenge of your next resistance training session.
Here are unique Bosu Ball Pilates exercises:
Bosu Ball Plank
Bosu Crunch
Bosu Ball Oblique Twists
Bosu Ball Squats
Bosu Ball Mountain Climbers
Bosu Ball Bridging
Bosu Ball Side Plank
Bosu Ball Mermaid Stretch
Bosu Ball Push-Ups
Bosu Ball Lunge with Twist

Is a Wobble Board Better than a BOSU Ball

Recent statistical findings from a study indicate that while both tools enhance fitness and skill-related variables, the BOSU ball group demonstrated a highly significant improvement compared to the wobble board group. Each offers unique benefits, but the BOSU ball might be superior for those looking to significantly boost their fitness levels.

Final Cut

Incorporating Bosu ball Pilates into your fitness regime can transform traditional workouts into dynamic, challenging sessions that enhance balance, flexibility, and core strength. This approach not only spices up your routine but also deepens body awareness.

Bosu ball exercises, particularly when combined with Pilates, provide a robust platform for improving postural stability and muscle tone. They are a fantastic choice for anyone looking to diversify their workout and achieve comprehensive fitness results.

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