The Ultimate Guide To Bosu Balls

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Everyday fitness beginners and experts alike hear the name Bosu Ball for the first time. This guide explains what this piece of fitness equipment is, what you can expect from it, and much more.

In each section, you can click the links to go to exercise demonstrations and articles that explain the Bosu Ball subject more in-depth.

What is a Bosu Ball

First of all, a Bosu Ball is a piece of fitness equipment that is a combination of the top of a rubber ball attached to a flat surface. This rubber part is filled with air so that the ball part, also called the dome, is in the shape of the top of a sphere.

The Bosu Ball was invented by David Weck in the year 2000 (1). Initially, this name was an acronym for “BOth Sides Up”. These days, the Bosu Brand attaches the meaning “BOth Sides Utilized” to the name.

What does a Bosu Ball look like
What does a Bosu Ball look like 2

Bosu Ball details

While the overall concept of a flat surface combined with a round part is the same, Bosu offers different types of Bosu Balls with slightly different details. Some of these details where the different models can vary include:

Below you can find a helpful table with most of these details for each of the Bosu Ball models. You can click the name of each model to see the current prices.

“The Original”Bosu ProBosu NexgenBosu Sport
Diameter26″ (65 cm)26″ (65 cm)26″ (65 cm)22″ (50 cm)
Height When
10″ (25.4 cm)10″ (25.4 cm)10″ (25.4 cm)7″ (17.8 cm)
300 Pounds
(136.05 Kg)
350 Pounds
(158.73 Kg)
350 Pounds
(158.73 Kg)
250 Pounds
(113.38 Kg)
17 Pounds
(7.71 Kg)
19 Pounds
(8.62 Kg)
19 Pounds
(8.62 Kg)
10 Pounds
(4.54 Kg)
6 FeetRound StrapRound Strap6 Feet
Main UseHomeHome & GymHome & GymHome
Chart with different Bosu Ball details

Is a Bosu Ball worth it?

The next question is then whether or not you should invest in one of these Bosu Balls. To answer this question you have to think about your fitness goals.

In short, Bosu Balls can be worth it if you want to train balance, train coordination, train your core muscles more, strengthen your ankles more, and switch up your workouts to make them more fun.

A Bosu Ball is often not an essential piece of fitness equipment but it can help you in the areas mentioned above.

Additionally, a big budget for fitness equipment makes the decision a lot easier. If you only have a small budget for one or two pieces of fitness equipment to get the most workout benefits, something like resistance bands and a pair of running shoes is likely more effective.

Something to keep in mind is that there are also Bosu Ball alternatives that offer similar benefits in certain areas. Often at a lower price. The versatility of the Bosu Ball is still relatively unique but other fitness equipment options may suit your specific needs too.

What is the best Bosu Ball?

Once you have decided you want this piece of equipment, you can look at the best Bosu Balls available.

In terms of Bosu brand options “The Original” Bosu Ball is typically the best for individuals who want to do Bosu Ball workouts every once in a while at home.

For a commercial setting or individuals who plan to use their Bosu Ball a lot, especially in exercises where you jump sideways on it, the Bosu Pro Balance Trainer tends to be the best choice.

With how popular Bosu Balls are, there are also a lot of brands that create off-brand options. These don’t give the same secure feeling of buying from the Bosu brand and quality but these models often cost less and have many happy customers anyway.

Many people also wonder where you can buy a Bosu Ball. Most big online retailers like Amazon and Walmart offer multiple Bosu Ball models. Additionally, many physical fitness equipment stores offer at least one type of Bosu Ball.

You can check out our Bosu Pro in-depth review and look at the current online prices of Bosu Balls by clicking the pictures or buttons below.

How to inflate a Bosu Ball

After ordering and receiving your Bosu Ball you need to inflate it before you can start using your Bosu Ball. Most of the needed tools should come in your package. One exception is that you need a ruler to get the air pressure right.

Once you have these things, take the following steps to inflate your Bosu Ball:

  1. Remove the Bosu Ball from the packaging and put it on the floor with the flat platform upward. Make sure the white plug is not yet inserted into the Bosu Ball. Keep the plug, pump, and ruler close to you.
  2. Put the pump into the inflation hole and slowly start pumping.
  3. Regularly measure the height from the ground to the bottom of the edge of the Bosu Ball. Once this distance is between 8″ and 10” high (20.32 – 25.4 cm) the Bosu Ball contains enough air.
  4. Either insert the plug directly right after removing the pump or put one finger on the valve first and insert the plug after.
  5. Make sure the plug is inserted well into the Bosu Ball by pushing it a bit more. If the plug does not fit you can contact customer support.

How to use a Bosu Ball

Next, you can start using your Bosu Ball. The four main areas where this piece of fitness equipment can help include:

  1. Balance and coordination training
  2. Flexibility and stretching training
  3. Using the Bosu Ball as a weight bench alternative
  4. Strengthening muscles in a variety of body parts with specific movements.

All of these areas involve doing some type of Bosu Ball exercises. Some of these only focus on improving your physical health in one fitness component. Others, combine a few.

You can check out the different Bosu Ball exercise lists for different body parts and fitness goals below:

Additionally, you may be interested in seeing how some of the most popular Bosu Ball exercises look, what their benefits are, what muscles they work, and more.

You can check these things out by clicking the Bosu Ball exercise of your choice below.

Benefits of a Bosu Ball

Both the Bosu Ball itself and the exercises you do with it offer a variety of helpful benefits. Some of these include:

  1. Improving balance and coordination
  2. Helping you prevent injury
  3. Helping you build or preserve muscle
  4. Making your workouts more time-efficient
  5. Improving posture with certain exercises
  6. Improving cognitive performance
  7. Improving athletic performance
  8. The Bosu Ball is compact to store and easy to bring with you.

Additionally, Bosu Ball exercises can also help you burn a few extra calories. One rough estimation is that the average individual can burn slightly more than 83 – 142+ calories per 30 minutes of doing Bosu Ball exercises.

While the exact numbers will vary from individual to individual and exercise to exercise, the Bosu Ball can help you move more intensely. In turn, that means that in combination with the right lifestyle habits, a Bosu Ball can help you lose weight.

One of the cons of Bosu Balls is that there are more effective workout tools than the Bosu Ball from a number standpoint for things like weight loss. If weight loss is your only goal, these other options may be a better choice.

Bosu Ball accessories

Bosu Balls can offer great workouts and the helpful benefits that come with that on their own. That being said, there are also a few Bosu Ball accessories that can improve your workouts and help you store them in a better way. Some of these include:

  1. Bosu Ball storage racks
  2. Bosu Ball pushup bar
  3. Resistance bands
  4. Bosu plug puller
  5. Bosu Balance Bar
  6. Bosu Exercise Dice

Bosu ball vs other pieces of equipment

The Bosu Ball is not the only piece of fitness equipment out there. You may wonder how it compares to similar options in terms of benefits, durability, price, skill level, etc. You can check out some of the comparisons you are interested in below:

  1. Bosu Ball vs stability ball
  2. Bosu Ball vs Terra Core
  3. Bosu Ball vs balance board
  4. Bosu Ball vs balance disc

In some cases, one or the other is clearly better. In other situations, one or the other can be better depending on your training goals and personal situation.

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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.