The Bosu Ball is a good tool to improve balance and coordination but can it also help weight loss? And if so, what are the best exercises?
You can describe the Bosu Ball as the top of a stability ball attached to a flat surface. There are a few Bosu Ball exercises that can be good for weight loss by burning calories during the workout.
Some of the most effective ones include Bosu Ball mountain climbers, burpees, and high knees. You can also do these exercises on the ground but the Bosu Ball burns a few extra calories and makes things a bit more interesting.
For long term weight loss (building a lot of muscle mass), the Bosu Ball will generally not help that much.
There are a few Bosu Ball leg exercises that can help you build a nice amount of muscle mass but these are typically more effective for this goal when done on a sturdy surface.
The Bosu Ball is a piece of fitness equipment that can help a nice amount but it is definitely not essential and there are better workout choices in terms of burning the most calories.
Keep in mind that you can also achieve weight loss without exercise. The things you eat stay important no matter what movement routine you’re following. It’s hard to out-exercise a bad diet and other lifestyle habits.
Can a BOSU ball help you lose weight?
Your body stores excess energy (measured in calories) in the form of body fat. To reduce the amount of body fat and lose weight, you have to make it so your body requires more energy than is coming in from food.
A popular way to do this is by doing workouts which increases the number of calories you burn. There are cardiovascular exercises that focus mostly on burning calories during the workout.
Additionally, you can also use exercises to build muscle. This extra muscle mass helps you burn extra calories every minute of the day.
Below you can find how the Bosu Ball does in each of these areas.
During the workout
The first way the Bosu Ball can help you burn more calories, and in turn, hopefully, help you lose weight, is by increasing your energy consumption during the workout.
All Bosu Ball exercises will help you burn more calories than just sitting down but some are more effective for this purpose than others. In general, the more intensely you move, the more calories the exercise will burn.
Some rough estimations on how many calories the Bosu Ball burns include slightly more than around 41 – 71+ calories per 15 minutes for Bosu Ball crunches, more than around 56 – 97 calories per 15 minutes for Bosu Ball lunges, and more than around 118 – 203 calories per 15 minutes for mountain climbers.
To get more precise estimations for your personal body weight you can check out the article about the calories burned with a Bosu Ball.
Some of the best Bosu Ball weight loss exercises include Bosu Ball mountain climbers, burpees, and high knees. By adding a good Bosu Ball to these exercises you burn a few extra calories and make things a bit more interesting.
These are nice amounts but at the same time, you need to know that there are exercises that burn more calories than that. The Bosu Ball can be good with the right exercises but it is not the ultimate best in terms of calorie-burning.
After the workout
The number of calories burned with a workout is not limited to during the time you spend moving.
Two ways to increase the number of calories burned outside of your workouts are exercising very intensely and building muscle. This section focuses on how much muscle you can build with the Bosu Ball.
From a high-level view, if you want to lose weight, you want to focus on building as much muscle mass as possible. This will help you burn more calories during everything you do.
That means doing exercises that work big muscle groups like legs, upper back, chest, and to some extent shoulders with heavy weights.
Unfortunately, Bosu Balls typically do not combine that well with heavy weights because of the balance aspect and Bosu Ball weight limits. However, there are two exceptions to this.
Resistance training beginners could use the Bosu Ball to do chest presses if they don’t have a bench. At a certain point, the dumbbells or other weights you use can get too heavy for the Bosu Ball.
Additionally, there are a few Bosu Ball leg exercises like elevated lunges and Bulgarian split squats that can be good for building leg muscle mass.
However, if you want to do these exercises with extra weights, doing them on a sturdy surface is generally more optimal.
Certain Bosu Ball exercises can help you burn nice amounts of calories during the movements. In combination with good habits in other lifestyle areas, this can then help you lose more weight than without these exercises.
On top of that, if you really like exercises with the Bosu Ball this can help you be more consistent with your workouts.
For burning calories in the long term by building a lot of extra muscle mass, the Bosu Ball is generally not that helpful.
You can use good Bosu Balls to build some muscle mass but the regular versions of the exercises are typically more effective for this.
Something to keep in mind is that you can also lose weight without exercising. Additionally, you can exercise and still gain weight. Lifestyle areas besides exercise play an important role.
3 Bosu Ball weight loss exercises
Three examples of Bosu Ball exercises that can help you burn a nice amount of calories include mountain climbers, burpees, and high knees. Below you can find how to do these.
1. Mountain climbers
To do a Bosu Ball mountain climber take the following steps:
- Put the Bosu Ball with the round part on the ground and sit in front of it on your knees with your hands on the sides of the flat surface.
- Move your feet back until your body is in a straight line from your head to your heels. This means that your knees will be off the ground and that you are resting on your hands and feet. Keep your shoulders above your hands.
- Move the knee of one leg forward to your chest as far as you comfortably can. Keep your body straight from the heel of the stretched leg to your head throughout the movement.
- Return that leg to the position in step 2.
- Repeat the same movement with your other leg.
To do a Bosu Ball burpee take the following steps:
- Stand up straight with your feet slightly wider than shoulder width. Hold the Bosu Ball on the sides with the round part pointing away from you.
- Squat down, preferably with your hips as low as your knees, and place the Bosu Ball on the ground.
- Kick back your feet so that you stand in a plank position. Make sure you keep your back straight and your shoulders above your hands.
- Slowly fold your arms at your elbows until your face is close to the surface of the Bosu Ball. Your upper arms should be at an angle of about 45 degrees or less to your sides. Another way to put it is if someone is looking down at you from above your arms should make an arrow, not a T.
- Stretch your arms again until you are back in the position of step 3.
- Kick your feet forward so that you are back in the position of step 2.
- Push yourself up with the help of your legs at an intensity where you jump in the air. Make sure you keep your back straight.
- Land with your legs at least slightly stretched to absorb the shock of landing.
In simple terms, Bosu Ball burpees are a sequence of a squat, plank jump, pushup, and squat jump.
3. High knees
To do Bosu Ball high knees take the following steps:
- Put the Bosu Ball with the flat part on the ground.
- Stand up straight on the top of the Bosu Ball with your arms folded at the elbows at more or less a 90-degree angle.
- Move up the thigh of one leg until it is about horizontal, keep the lower leg more or less pointing downward. At the same time move the arm of the opposite side forward slightly and the arm of the same side back slightly.
- Move the higher leg down and land on the front of your foot. At the same time move up the other leg similar to the previous leg. Swing your arms so that get in the same position as the previous step but with the opposite side forward.
- Alternate between the positions in step 2 and step 3.