Pilates Exercises Using the Bosu Ball

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Using a BOSU ball in Pilates is a great way to challenge your stability, engage your core deeper, and improve overall balance. Below are some effective Pilates exercises using a BOSU ball — you can incorporate them into your routine whether you're doing mat Pilates or reformer-style workouts at home.

 1. BOSU Ball Bridge

Targets: Glutes, hamstrings, core

  • Lie on your back with your feet on top of the flat side of the BOSU.

  • Keep arms at your sides, knees bent.

  • Lift your hips up into a bridge, squeezing your glutes at the top.

  • Lower slowly and repeat.

 Progression: Try single-leg bridges.

 2. BOSU Ball Teaser

Targets: Core, hip flexors, spinal articulation

  • Sit on the dome side with your tailbone centered.

  • Lift your legs into a tabletop position or straight if you're advanced.

  • Reach arms forward and extend legs, forming a V-shape.

  • Hold and then slowly lower.

Tip: Keep the motion slow and controlled to avoid wobbling.

 3. BOSU Plank

Targets: Core, shoulders, arms

  • Place forearms or hands on the flat side of the BOSU ball.

  • Step your feet back into a full plank.

  • Engage your core and hold.

 Progression: Add shoulder taps or alternate leg lifts.

 4. BOSU Ball Side-Lying Leg Lifts

Targets: Glutes, outer thighs, obliques

  • Lie sideways with your hip resting on the dome, hand supporting your head.

  • Extend your top leg and lift it up and down slowly.

  • Switch sides after a set.

 Challenge: Add small pulses at the top.

5. BOSU Roll-Ups

Targets: Abdominals, spinal mobility

  • Sit on the mat with feet flat on the floor and the BOSU under your lower back.

  • Cross arms or reach them forward.

  • Roll back over the BOSU slowly, then curl back up one vertebra at a time.

Use: Great warm-up or ab finisher.

 6. BOSU Swimming (Prone Extension)

Targets: Back extensors, glutes, shoulders

  • Lie face down on the BOSU (hips on the dome).

  • Extend arms and legs off the floor, like a superman.

  • Flutter arms and legs in small, controlled lifts.

 Modify: Keep legs on the ground if needed.


Here at JMP, we have a wonderful team of highly trained and experienced pilates instructors that use an array of equipment such as the4 bosu ball and balance discs to challenge clients and better their balance. Book a private 30 min or 60 min session or join us for group class! 



Jupiter Massage and Pilates 

125 W. Indiantown Road Suite #102 Jupiter, FL 33458

561-529-2093 

www.jupitermassageandpilates.com


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