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Bosu Ball Toe Taps: How To, Benefits,…

There are many different ways to improve your current exercise routine. What about doing Bosu Ball toe taps, what will the effects be?

Bosu Ball toe taps are a Bosu Ball cardio exercise where you stand before a Bosu Ball and tap with each alternately on the ball. This will mostly be a cardio and coordination exercise.

You can also do this exercise without a Bosu Ball, with another object. The ball does not offer that much of a benefit besides being able to do moving toe taps in a circle around it.

Additionally, there are exercises like running that could offer you a better cardiovascular workout.

That being said, Bosu Ball toe taps can be a fun way to improve your cardiovascular health at home, warm up, and improve coordination.

Whether you should add Bosu Ball toe taps or alternatives to your routine ultimately depends on things like your personal situation, personal preference, and training goals.

How to do Bosu Ball toe taps

As the name implies, you will need a good Bosu Ball for this exercise. Once you have that, to do Bosu Ball toe taps take the following steps:

  1. Put the Bosu Ball with the flat part on the ground and stand upright in front of it.
  2. Move one foot forward and upward and softly tap the top of the Bosu Ball.
  3. Bring the foot in the air down and at the same time do a little jump and move the other foot upward in a similar way.
  4. Time it so you tap the top of the Bosu Ball and land with your other foot at the same time. You want to land on the front part of your foot with your knees slightly bent. Additionally, you can also move the arm of the opposite side each time for better balance.
  5. Keep alternating with your feet for a certain amount of time or number of repetitions.
How to do Bosu Ball toe taps

To be able to do Bosu Ball toe taps at higher speeds you may need to get used to the movement of the exercise first. You can start with stepping Bosu Ball toe taps and gradually move to little jumps and a faster pace.

Keep in mind to land with your feet in a way that feels comfortable to you. For most people, bending the legs at least slightly and landing with the front of their feet is recommended.

Also try to keep your upper body straight up during the exercise. Moving the arm of the opposite side together with each foot can help with this.

The first way to make Bosu Ball toe taps more challenging is simply doing the exercise faster. This will allow you to train your cardiovascular system and muscles harder in a shorter amount of time.

Additionally, you can hold some type of light weights or wear a weighted vest to make Bosu Ball toe taps harder for your shoulder muscles, leg muscles, and cardiovascular system.

To focus more on coordination you can also go in circles around the Bosu Ball while you keep doing toe taps.

Bosu Ball toe taps muscles worked

With any exercise you will almost always make a variety of different muscles work, especially with a compound exercise like Bosu Ball toe taps.

Even so, there are a few muscles that will have to work the hardest for moving and keeping your body in position.

Bosu Ball toe taps engage a variety of muscles including hip flexors, glutes, quadriceps, hamstrings, calves, core, back, and shoulders.

Exercise beginners may be able to build a tiny amount of muscle with Bosu Ball toe taps. However, this exercise will likely stop being challenging enough soon to see a lot of muscle growth and strength progress.

Any progress is a nice addition but if you are serious about growing and strengthening muscles you likely want to turn to weighted resistance training exercises.

Bosu Ball toe taps benefits

This exercise will not help you build the most muscle but Bosu Ball toe taps can still offer you some helpful benefits. Some of the most important ones include:

  1. Can help with losing weight: Doing Bosu Ball toe taps likely requires more energy than your regular daily activities. Extra muscle mass also helps with burning more calories. Both of these aspects can help with, but are no guarantee for, weight loss.
  2. Stronger muscles: The standard version of Bosu Ball toe taps is mainly a cardiovascular and coordination exercise but it can also help resistance training beginners strengthen muscles to a certain extent.
  3. Improves mood: Exercise like Bosu Ball toe taps promotes the release of substances that help you feel good.
  4. Balance and coordination: Balance and coordination are fitness skills that can be improved by challenging them. Bosu Ball toe taps can help you with this.
  5. Improves sleep: Exercise like Bosu Ball toe taps can improve the quality and duration of your sleep which in turn offers many important benefits.
  6. Slows down aging: Bosu Ball toe taps won’t influence how many days have passed since you were born. However, exercise can slow down the progress of certain aging markers that are correlated with negative health effects.

While inevitably many workouts are better for some of these benefits than Bosu Ball toe taps, it is amazing that you can get so many important benefits from adding one activity to your routine.

Potential risks

The main thing to keep in mind is that Bosu Ball toe taps can be hard on body parts like your ankles, knees, and lower back, even if you implement the right technique.

If you are sensitive or weak in these body parts you may need to do other strengthening exercises first. Especially if you have any ankle or hip flexor pain, you may want to talk to your primary care provider before implementing Bosu Ball toe taps into your workout routine.

If you feel pain in any body parts it may be a sign you are overdoing it. In that case, you may need some rest, better lifestyle habits, a less intense workout schedule, or it may be a sign that Bosu Ball toe taps are not (yet) for you.

Bosu Ball toe tap alternatives

While Bosu Ball toe taps can be a good addition to your workout routine, there are also some alternatives available for training similar aspects of your physical health. Some of these Bosu Ball toe tap alternatives include:

  • Running
  • Jumping jacks
  • High knees
  • Toe taps with other objects
  • Butt kicks
  • Power skips

Which one of these options is the best depends on things like your personal situation, training goals, the equipment you have available, etc.

Conclusion

Many people will benefit from adding Bosu Ball toe taps with the right technique to their routine. Mostly to improve cardiovascular health, to improve coordination, and to warm up.

The Bosu Ball is not that unique as a piece of fitness equipment for the toe tap exercise. You can use other objects to get very similar benefits too. One small exception is that the Bosu Ball allows you to do moving toe taps in a circle.

Additionally, there are also a variety of exercises that are more effective for training cardiovascular health. To really grow and strengthen your muscles you also want to turn to other exercises besides Bosu Ball toe taps.

Another thing you need to remember is that doing Bosu Ball toe taps can be hard on body parts like your ankles, knees, and lower back, even if you implement the right technique.

If you are sensitive in these areas you may need to do other strengthening exercises first. Especially if you have any ankle or hip flexor pain, you may want to talk to your primary care provider before doing more Bosu Ball toe taps.

Also keep in mind that consistency is an important factor for any workout plan. The more you love the exercise you do the easier it becomes to do it consistently. If doing Bosu Ball toe taps is a workout you love, great. If not, other exercises can also offer a lot of benefits.

If you do decide to implement more Bosu Ball toe taps make sure you give your body enough nutrients, rest, and sleep to repair and grow your muscles.

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Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.

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