Advanced Bosu Sit

  • Sit on the Bosu ball with your spine slightly rounded. Start with both feet on the floor.

  • Contract your TVA, then lift one foot off floor bringing shin to knee height with your knee close to your chest. Then pick up the other foot and connect your knees and ankles. Balance with your arms straight forward, across your chest, or behind your head for extra challenge.

  • Bosu

  • Abdominals 

  • Back  Thighs 

  • Rectus abdominis, Transversus abdominis

  • TIP: Keep your tailbone tucked underneath you so that it points forward slightly instead of downward.

Variations for Advanced Bosu Sit

  • Intermediate Bosu Sit

    After your abs are able to hold a 20 second contraction in the bosu sit, try this one to continue to gain strength and balance.

  • Bosu Sit

    This is the foundation for all seated Bosu exercises and translates to good posture while using the stability ball as well.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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