Strengthen Your Whole Body at Home with a Stability Ball + BOSU®
- Miriane Taylor
- Dec 4
- 5 min read
Updated: 1 day ago
It started as one of those days where nothing seemed to stay put. I was halfway through my workout when my Stability Ball (also known as a Swiss Ball or Fitness Ball) suddenly rolled away mid-exercise—straight into my BOSU®. They collided with such perfect timing that I actually stopped, laughed, and thought, hmm… maybe this is a sign to try something new.
So, I experimented. One hand on the BOSU®, the other on the Ball. Instantly, my entire core lit up. My muscles fired, my balance went on high alert, and before I knew it, I was grinning like a kid at the circus. It was challenging, unpredictable, and ridiculously fun. The BOSU® grounded my movements while the Ball demanded constant adaptation—together, they created a harmony of strength and instability I’d never experienced before.
By the end, I wasn’t just sweating—I was hooked. What began as a clumsy experiment became one of the most exciting discoveries of my Pilates journey: the ultimate duo for balance, coordination, and laughter.
But here’s the thing: that’s the beauty of the Stability Ball—it invites play. It teaches balance, control, and resilience in ways no other piece of equipment can. You wobble, you laugh, and somewhere in the middle of all that, you get stronger.
As time went by, pairing the Stability Ball with the BOSU® became the next natural progression for me. To my surprise, combining these two unstable surfaces was not just incredibly fun—it was super challenging and deeply rewarding. It makes sense when you think about it: the BOSU® was actually born from the Stability Ball! So, when you put them together, it’s like reuniting long-lost fitness cousins—the perfect blend of bounce, balance, and brilliance.
When used together, they take your workouts to a whole new level. Your core has to engage like never before, your mind has to focus, and your body learns to stabilize in every direction. The BOSU® gives you that half-dome platform to push and ground through, while the Stability Ball keeps you moving and adapting—fluid, alive, and dynamic.
That’s the real magic of the Stability Ball (and its “little brother,” the BOSU®): they bring play back into practice. They challenge you to move with joy, to laugh when you lose your balance, and to celebrate every wobbly victory along the way.
So go ahead—dust off that ball, pump up your BOSU®, and rediscover the fun side of fitness. Your body (and your balance) will thank you.
Learn more in my book: Pilates on the BOSU®: FUNDAMENTALS:
Shop the BOSU® on Amazon:
Learn more about the Stability Ball on Amazon:
Why Pair the BOSU® and the Stability Ball?
If you’ve been following my journey, you know I am head-over-heels in love with the
BOSU® Balance Trainer. Together, the BOSU® and the Stability Ball are a dream team:
The BOSU®: Half dome, half flat, lets you train “Both Sides Up” with infinite core-challenging exercises.
The Stability Ball: Lightweight, affordable, portable, and endlessly versatile.
Mix them together, and you’ve got a home gym powerhouse that strengthens, lengthens, and stabilizes your whole body while keeping things fun.
Imagine this: BOSU® squats paired with a Stability Ball wall press. Or BOSU® plank-holds with your feet on the ball. Talk about waking up those deep stabilizers!
Top Benefits of Combining the Stability Ball + BOSU®
Double the Challenge, Double the Core Power: When you fuse the BOSU®’s half-sphere balance with the ball’s full-sphere instability, your abs, back, and posture muscles fire together for maximum strength and control.
Dynamic Versatility: From Pilates and yoga to strength training and stretching, the BOSU® + Ball duo transforms every workout into a 360° stability experience.
Adapts to Every Level: Whether you’re new to movement or an elite athlete, this combo scales beautifully—just flip, roll, or reposition to modify the intensity.
Playful + Powerful: Expect laughter, wobbling, and “aha!” moments as your coordination, focus, and fun level soar.
Fun BOSU® + Stability Ball Combos
1. BOSU® Ball Roll-Out Plank
Kneel on the floor with your forearms resting on the Stability Ball and your toes tucked under on the dome side of the BOSU®. Slowly roll the ball forward, extending your body into a long plank, then pull it back in the start position. Targets: Core, shoulders, and spine stability.
2. Stability Ball Bridge on the BOSU®
Lie on your back with your head and shoulders on the dome side of the BOSU®, hips on the floor and your feet resting on top of the Stability Ball. Lift your hips into a bridge, hold, and slowly lower down. Targets: Glutes, hamstrings, and lower back — total posterior chain activation.
3. Plank with Abdominal Crunch with BOSU® Support
Place your hands on the handles of the BOSU® (dome side down) and the Stability Ball under your shins. Hold a plank and slowly roll the ball toward your chest, then back out. Targets: Abs, shoulders, arms, and deep stabilizers.
4. BOSU® + Stability Ball Double Leg Stretch
Place your lower back on the BOSU® dome with the hands behind the head and the legs over the Stability Ball with the knees bent and the hips off the floor. Extend the spine backwards while straightening both legs and then curl forward bending both knees to the start position. Targets: Deep abdominals, hip flexors, coordination, and spinal mobility.
Quick Tips for BOSU® + Stability Ball Success
Start Small, Build Big: Begin with gentle moves to sync your balance between the two surfaces.
Stay Centered: Focus on form, breath, and alignment—speed will follow naturally.
Support is Smart: Keep a wall, chair, or sturdy base nearby until your stability improves.
Consistency Counts: Two or three short BOSU®-Ball sessions a week can transform your strength and confidence.
Ready to Roll?
If your Stability Ball has been hiding in the corner, it’s time to dust it off and bring it back to life. And if you don’t yet have a BOSU®, trust me—you’ll want one in your fitness toolbox.
Buy the BOSU® on Amazon: BOSU® Balance Trainer On Amazon
Buy the Stability Ball on Amazon: Stability Ball On Amazon
Get my book on Amazon: Pilates on the BOSU®: FUNDAMENTALS on Amazon
Get my co-authored book on Amazon: Get On It!: BOSU® Balance Trainer on Amazon
Get Colleen Craig’s book series on Amazon:
Put the FUN back into FUNDAMENTALS and the FUN back into FUNCTIONAL movement!
So, grab your BOSU®, grab your ball, and let’s get moving.
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