In this article, we look at 10 efficient BOSU ball ab exercises that, when done regularly, will enable you to quickly strengthen your core and tone your abdominal muscles and obliques.
The BOSU ball differs from a traditional fitness ball in that it is flat on one side with a dome on the other.
You can use it with the flat side down or on top, depending on the exercises you want to do.
The ball’s unique shape creates an unstable workout platform that will force you to make minor adjustments to stabilize yourself.
Over time, this movement helps to improve stability, mobility, reflexes, muscle tone, and more.
To find out more about the BOSU ball and what it can do for you, click this link.
Any exercise done on a BOSU ball will tone your core. The BOSU ball ab exercises below are among the most effective you can do if you are looking to shape and tone your abs, obliques, and mid-section. They will also target your upper and lower body, though to a lesser extent.
Table of Contents
What is the workout schedule?
Aim to do the exercises below a minimum of twice or thrice weekly with a day’s rest between workouts, increasing this to five a six times a week if desired.
Start with 10 repetitions of the first 5 exercises. Increase this to 15 or 20 reps as your strength improves, building to two or three sets, being sure to keep your abs contracted throughout each sequence.
Do the Plank exercises once or twice.
Initially, you may only be able to hold the Plank position for a few seconds. As your strength improves, you will be able to maintain it longer. Aim to build to at least thirty seconds.
BOSU ball ab exercises can be customized to your fitness level. For example, to make the Crunches more challenging, hold a light dumbbell in each hand while doing them.
BOSU Ball Ab Exercises
Most of the BOSU ball exercises for abs on this page are variations of two of the most popular ab exercises: the Crunch and the Plank.
Doing these on a BOSU ball will increase their effectiveness and make doing them feel like less of a chore. The ball will also provide a degree of support for your back.
1. Crunches
1. Place your BOSU ball on the floor with the domed side on top. 
2. Sit on the ball with your knees bent, then lean back, allowing your middle and lower back to rest across the ball.
3. With one hand on either side of your head and your elbows pointing out to the sides, lean forward slowly, crunching your abs as you do.
4. Slowly release the contraction as you recline back to your starting position.
Repeat steps 3 and 4 for the desired number of repetitions.
2. Side Crunches
1. Put your BOSU ball on the floor with its domed side up.
2. Lie on your right side with your torso resting on the ball, your legs on the floor, your right knee slightly bent, and your left leg straight.
3. Place your hands on either side of your head, then lift your upper body into a Crunch, keeping your elbows pointing out to either side and not letting your chin touch your chest.
4. Lower your upper body to your starting position.
Repeat steps 3 and 4 for the desired number of reps, then swap sides and repeat.
3. Opposite Arm and Leg Raise
1. Place your BOSU ball on the floor with its flat side down, then lie over the dome so it cradles your lower back.
2. Lift your right hand above your head and rest your left hand on your stomach.
3. Bend your left knee, rest your left foot on the floor, and extend your right leg to the front.
4. Do a Crunch, reaching your right hand toward your left leg, then return to your starting position.
Repeat, alternating sides.
4. Bicycle Crunches
1. Place your BOSU ball on the floor with the domed side facing upwards.
2. Sit on the ball with bent knees, then lean back so your back rests on the ball.
3. Bend your elbows and position one hand on either side of your head.
4. Lift your feet off the ground so that your knees and waist make a 90-degree angle.
5. Bring your left knee towards your chest, straightening your right leg out in front of you. Rotate your right shoulder to bring your right elbow towards your left knee as you do this.
6. Return to your starting position.
Repeat the above movements, alternating sides.
5. Supine Open and Tucks
1. Place your BOSU ball on the floor, flat side down.
2. Sit on the dome with your hands on either side of the ball, slightly behind you.
3. Contract your abs and lift your feet and legs towards your chest with your knees slightly bent so that your upper and lower body makes a “V” shape.
4. With a straight back and your neck in a neutral position, stretch your legs out to the front and slowly lean back to return to your starting position.
Repeat the steps above for the desired number of reps.
6. Planks
1. Put your BOSU ball on the floor with the flat side facing upwards. 
2. Kneel on the floor in front of the ball and place your forearms on the platform.
3. Contract your core and lift your knees, balancing your weight on the underside of your toes and forearms. Maintain this position for thirty seconds, or as long as you can, contracting your abs the entire time.
4, Return to your starting position.
Repeat the above steps for the desired number of repetitions.
7. Extreme Planks
1. For this exercise, you will need to put your BOSU ball on the floor with the flat side facing up. You must also place a stability ball approximately four feet from the BOSU ball.
2. Place your forearms on the BOSU ball and your feet on the stability ball.
3. Get your balance and contract your core muscles. Hold this position for 10 to 30 seconds before returning to your starting position.
Repeat the above movements for the desired number of reps.
8. Twisting Planks
1. Place your BOSU ball on the floor with the domed side down.
2. Get into a plank position with your hands on the outsides of the ball directly under your shoulders.
3. Contract your abs, then bend your right knee, bringing it up and under your body towards your left shoulder.
4. Return to a plank position, then reverse sides.
Repeat steps 2 to 4 for the desired number of repetitions.
9. Knee to Elbow Planks
1. Place your BOSU ball on the floor with the flat side down.
2. Get into a plank position with your elbows on the ball’s dome.
3. Bring your right knee up and out to the side, lift it towards your right elbow, then return to your starting position.
4. Swap sides, working your left leg.
Repeat the above movements for the desired number of reps.
10. Side Planks
1. Put your BOSU ball on the floor, flat side down.
2. Assume a Plank position (as in the previous exercises), but lie on your side instead of face down.
3. Balance your right elbow on the ball, keeping it beneath your right shoulder. Your left foot should be lined up with and on top of your right foot. Keeping your hips lifted and your body in a straight line, hold this position for 30 seconds or as long as you are can.
3. Repeat the exercise, working your left side.
Repeat steps 2 to 4 for the desired number of repetitions.
Tip: If you can’t keep your balance when doing Side Planks, put one foot on the floor in front of the other instead of stacking your feet.
BOSU Ball Ab Exercises Summary
Give the above Bosu Ball ab exercises a try if your core, waist, and belly aren’t as strong and toned as you’d like them to be. Do them at least two or three times a week, and you will soon be rewarded with a stronger core and trimmer waist and abs.
The Stealth Core Trainer is another fitness aid that focuses on the abs. It’s highly effective and fun, with results coming from playing interactive games.
