FIIT | 4 Bosu Ball Exercises to Blast Calories


Personal trainer and fitness blogger, Katie Dunlop, brings a dynamic background of yoga, barre and boot camp to our FIIT Fridays series. Tune in for key moves to get your spring slim down started. We’re starting April off with a focus on inner thighs, hips, and glutes. Her four-move sequence includes Donkey Kicks, Squat Jumps, Lateral Toe Taps, and a Heel Press.

Let’s break that down for you:

Donkey Kicks:

Grab a BOSU balance ball and turn it upside down. Align your arms on each side of the ball and lower your legs as if you were going to do a push-up. Bend your knees, and kick them up one at a time. This move works your glutes and the muscles that support your butt. Translation: it gives you that dynamite booty lift!

Squat Jumps:

Place your BOSU balance ball right side up. Jump your legs out to the sides, squat, and jump back onto the ball. Keep your arms in a prayer position for balance. This do-anywhere exercise elevates your heart rate, works out your entire body, including your legs and glutes.

Lateral Toe Taps:

Place your BOSU balance ball right side up. Jump one leg out to the side, bring it back to the ball, and repeat with the other leg. Pick up the pace for a fluid sequence. Remember to keep your arms in prayer position for balance. These Toe Taps tone your outer thighs and improve core stability.

Heel Press:

Place your BOSU balance ball right side up. Lie down on the ball with the top of the ball at your bra line. Bend your knees at a 90-degree angle, and kick both of your feet up at the same time. You’ll be working the backs of your thighs and the muscles below the booty.


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