Be baffled by the Bosu no more! Here’s how to work your arms, legs, abs and more on a Bosu ball.

 

bosu
I’m sure you’ve seen a Bosu ball at the gym before. It’s that half-circle stability ball gathering dust in the corner.

I’m also fairly certain that you’ve never used a Bosu ball before, at least not of your own accord. If you have a trainer, he or she may have gotten you to do a few reps of something on one, but us regular gym-going folk tend to look at the contraption and see a whole lot of question marks.

The truth is, the Bosu ball is one awesome piece of equipment. It makes otherwise “eh, that was easy” moves, like squats, much, much harder by adding an element of instability—which means, of course, a better workout. Here, I’ve rounded up and organized 41 terrific moves you can do on a Bosu ball, with links to demos so you can see proper form. Try working, six—one from each group below—into your fitness routine this week, then come back here and tell me how it went.