Things You'll Need:
- Bosu ball
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Step 1
Begin lying on your stomach on the round side of the Bosu ball. Place your feet about shoulder-width apart with your toes tucked under on the ground. Your arms should be directly in front of you. Raise your arms toward the ceiling and keep your feet on the ground. Be sure to feel the squeeze in your lower back on every repetition. Repeat this exercise for three or four sets of 15 to 20 repetitions. Light dumbbell weights can be added for more resistance if needed.
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Step 2
Begin lying on your stomach on the Bosu ball. Place your feet shoulder-width apart and tuck your toes underneath on the ground. Lift your right arm toward the ceiling simultaneously with your left foot. You should be lifting your opposite arm and leg every repetition. Feel the squeeze in your lower back throughout the exercise. Repeat this exercise for three or four sets of 15 to 20 repetitions. Light dumbbell weights can be added for more resistance.
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Step 3
Being lying on your stomach on the Bosu ball. Place your feet shoulder-width apart with your toes tucked underneath. Your arms should begin directly in front of you. Raise your arms toward the ceiling and circle them around down toward your hips. This motion is similar to a swimming motion. Repeat this exercise for three or four sets of 15 to 20 repetitions. Light dumbbell weights can be added for more resistance.
