Homenoutdoors is reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn More

How To Use Balance Trainer

Do you want to add intensity and fun to your workouts? Well, if you are then you need to learn how to use balance trainer today. A BOSU balance trainer is the best choice if you want to target several areas of fitness including stability, endurance, and balance as well as core strength.

A balance trainer will allow you to add some sort of instability to your workouts to inspire you work harder and achieve your workout goals quicker than the set timeframe. However, in case you are new to the whole balance trainer setup, then this article will help you get to know it better. I will also show you a few exercises you can do on this training tool.

What is a BOSU balance trainer?

BOSU balance trainer

To help you get to know this tool better, I will start with what it really is.  A BOSU balance trainer is a fitness training device which features an inflated rubber hemisphere that is fitted at the rigid platform. This device is also commonly known as a BOSU ball. As the name suggest, it is commonly utilized for balance training. This device can be used dome side-up for you to sit, lie down on, step, bounce around on and stand on. It can also be turned over for doing push-ups and other core strength exercises.

How to use a balance trainer

Balance trainers are many on the market today and not all will work well for you. You will have to get the balance trainer first and learn how to use it depending on the type of exercise you are looking to do. Since the balance trainer ball is versatile, you can use it for different exercises including the following below.

Single leg hold

Single leg hold

One of the key workout exercises that you can do with the BOSU ball is balance training. Balance training will allow you to master how to use this training tool quickly. Which exercise can help you with that? The single leg hold exercise allows you to realize and at the same time maintain your center of gravity while you are on unstable surface. So, how do you do a single leg hold?

  • Start by placing the ball on the surface with the flat side facing down.
  • Now step in the middle of the ball with one foot while the other is slightly lifted up. Make sure it doesn’t touch the ball or the ground.
  • Maintain your position for just 30 seconds and then change to the other foot. And repeat the same process.

Mountain climber

Mountain climber

This will allow you to achieve some cardio and core strength exercise.

  • Place the ball’s flat surface to be facing down.
  • Get in a high plank position and make sure that you have your hands placed on both sides of the edges of the BOSU
  • Now start moving your knees towards your chest one at a time while maintain a straight back.
  • To get the best cardio and core exercise, try to go as fast as you can and endeavor that you keep the right position as you do so.



To acquire stability exercises, you can try out the lunge exercise.

  • Make the ball to lie on its flat surface.
  • Stand a few feet behind the ball that can allow you to step onto the middle of the ball once you step forward.
  • Make sure that you keep your chest upwards and then take your step onto the middle of the ball. This is called a lunge but the catch is you have to try hard and maintain your balance there for a few seconds.
  • Once you have achieved with the first leg, step back and then do the same with the other leg.



To make push-ups more intense, you can add the BOSU balance trainer.

  • Make sure the ball is placed on the surface with the rubber side facing down while the flat side faces up.
  • Get into a high plank position with your hands at the edges of the ball.
  • With your elbows placed at an angle of 45 degrees while your back is in a straight position, begin to perform the push-ups.
  • Take your time until you achieve the right pace.

Seated oblique twist

Seated oblique twist

This exercise may be hard for beginners but it is worth it. It will help to engage your core more.

  • Place the ball with the flat side facing down and sit on it.
  • Move your arms out to the front with your legs pushed lifted up slightly towards your chest.
  • Balance yourself well on the BOSU ball and start to move your hands from side to side maintaining your legs up. If you are a beginner, you can start with one leg up and the other down until you get the hang of it.

Side to side squats

Side to side squats

This exercise will allow you to achieve strength and cardio by simply doing a single move.

  • Place the ball with the flat surface down.
  • Place one foot in the middle of the ball. For example start with your right foot in the middle while the left foot is on the ground.
  • Squat down and jump from the left to the right landing your left foot in the middle of the ball while the right foot on the ground.
  • Go on doing the same until you feel you have had enough of it.

Tips for using the balance trainer

  • When you are going to use it on a hard or wooden surface, make sure you add a mat or even a towel below to act as extra padding to the ball. This will help prevent the ball from getting scratches and you will feel comfortable when your hands or knees are on the surface.
  • Always take a break when your hands and knees start to ache because this is very common when using a balance trainer.
  • With each exercise, try to take breaks in between by stepping off the ball. It will allow you to get used to the ball and gain more stability while on it.
  • While performing each exercise, try to maintain your body’s position as it will offer you better results and less fatigue.
  • Don’t over train when you have just started working out with the balance trainer. Give yourself time o get used to the training device so as to get your balance. Never fight with the ball take one step at a time until you get there.

Final Words

There are plenty of different exercises that you can perform with this ball. It’s great for intense training and you will start to enjoy each and every workout session because you will be challenged at every level. Once you learn how to use balance trainer, you will be in position to do different full body exercises with just a single tool. You should also get more advice from your trainer to get more exercises you can do with the BOSU ball. Preferably you can follow the manual that comes with it on other numerous workout exercises you can do.

William Jones

I launched this blog as a product reviewer and passionate blogger. Beside provide advance material, guiding you towards a better home and outdoors gears essentials reviews. I devote my maximum time creating research-based product recommended to you for an easy pick.

Click Here to Leave a Comment Below 0 comments

Leave a Reply: