Bosu Exercises: Frogs on the Bosu

A Bosu ball, also known as a Bosu balance trainer, is a device used for fitness training. It’s shaped like half a ball and can be used both sides up, hence the acronym. Bosu exercises can improve the core stability of the body through movement. These exercises are similar to aerobics and involve the main muscles of the body such as the diaphragm, the pelvis, the abdominal wall and the lower back.

Muscle Groups that Are Targeted

This exercise targets the hips, buttocks, the inner thigh muscles and your core muscles. Doing the frog exercise with a Bosu ball can help you lose weight and tone up several parts of your body.

How to Perform Frogs on the Bosu

Be sure to keep the Bosu with the dome side up. This is the side that provides maximum stability. Stand with your feet planted on either side of the Bosu and jump on top of the Bosu to the beat of music. Stay on for three breath inhalations and jump off. Repeat this 10 times and complete three sets of 10 frog jumps for an optimum workout. A variation of this is to use a bag of water or any other weights that are handy, and do the frog jumps while carrying them in both hands.

Variations for an Intense Workout

After you’ve completed your set of frog exercises on the Bosu, you can attempt a few other exercises on the Bosu for a vigorous workout. To begin, place the Bosu with the dome side down. Lie down with your stomach on the floor and your body in a straight line. Place your hands on the sides of the Bosu and bend your elbows down onto the Bosu for stability. Take in your abdominal muscles and turn your right leg outwards. Then, bring your right knee up to your right armpit. Make sure that you don’t twist your body or lift your hips.

You may then return the right knee to the floor and repeat the exercise for the left leg. Repeat this exercise 10 times. A variation of this is to place the palms on the Bosu and keep the arms straight. The position of the arms makes the exercise more difficult to perform.


It’s always wiser to do a few step ups on the Bosu to get a feel for the Bosu. This demi-ball has a tendency to wobble, so when you start the frog jumps, it’s best not to make wider movements as you might find it difficult to land on the Bosu after a leap. As you get more comfortable, you can experiment with wider movements.

As with any exercise, a warm up is essential before the frog leaps are performed. You should also perform simple exercises with Bosu to get used to it. Since the dome side of the Bosu is placed on the floor, the degree of difficulty is higher. Contracted abdominal muscles ensure that your lower back is supported during the exercise and this minimizes the chance of injury. In order to avoid getting hurt, you should also prevent your elbows from staying locked.


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