Bosu Pilates Exercises

Pilates is a great form of exercise for strengthening the core and improving balance. A Bosu ball is a piece of exercise equipment designed to be a balance trainer. Together, Pilates and a Bosu ball will challenge your body.

  1. Lying on the Bosu

    • Exercises that are done lying on the floor can also be done on the Bosu. Pilates newbies may wish to try the single leg circle exercise as it is not too difficult. Lie on your back with the Bosu under your hips and your forearms propping you up off the floor. Bend your left leg and place your foot on the floor. Straighten your right leg and lift it toward the ceiling. Circle your leg three times in a clockwise direction and then three times counterclockwise. Keep your back flat. Put your right leg down and do the same thing with the left.

      Another good exercise is the swimmer. Lie face down with the Bosu under your stomach. You'll want to use the rounded side. Extend your arms and legs and touch the floor. Lift your right arm and left leg in the air. Hold for two seconds. Place them down. Then lift your left arm and right leg. Also hold for two seconds. Do five to 10 lifts per leg.

    Balancing on the Flat Portion of the Bosu

    • Certain exercises like leg front pulls and leg back pulls are done with your hips in the air and supporting your body with your hands on the floor. You can make these more challenging by balancing instead on the Bosu. Flip the ball so the flat side is up and do the exercises the same way.

      Try leg pull fronts. Facing up, put one hand on each side of the Bosu and lift your hips into the air so only your heels are touching the ground. Your legs are straight. Your hips should be high enough that your back is flat and your body is in a straight line from shoulder to heel. Simply holding yourself in this position may be tricky. Lift your right leg a few inches off the floor. Hold it for two seconds and place it back down. Now, lift your left leg up. Do five to 10 lifts with your right leg and five to 10 with your left. Alternate.

      Perform leg pull backs. Turn your body over so you are holding the Bosu in your hands under your chest. Look at the ground. Lift your hips so your body forms a straight line from shoulder to heel. Hold yourself on your toes like a push-up position. Rotate your pelvis so that you are tucking your tailbone. Squeeze your glutes and lift your left leg a few inches off the floor. Do not arch your back or shift your hips. Hold for two seconds and place back on the ground. Now, do the same with your left leg. Do the same number of reps as above.

    Seated Exercises

    • Many mat Pilates exercises are done seated. Any of these can be enhanced with the addition of the Bosu ball. Simply sit in the center of the rounded side of the ball and do your favorite Pilates moves as you normally would. This can include the hundreds, the seated leg stretch and the seated spine twist. To do the seated spine twist, simply sit on the Bose with your legs straight in front of you and your feet on the floor. Raise your arms to shoulder height extended out with your palms facing the floor. Twist to the left as you exhale. Inhale back to center. Twist to the right and exhale again. Feel this in your waist as you engage your oblique abdominal muscles. Keep switching between twisting left and right until you have between five and 10 full twists.