Difficulty: Moderately Easy
Abdominal Crunch
Step1
Lie down on the Bosu Ball with the small of your back on the apex of the ball, feet flat on the floor with the knees bent at a 90-degree angle and your hands behind your head.
Step2
Lean back over the ball, opening up your abdominals to the maximum allowable on the ball.
Step3
While holding your head in your hands, lift from your chest and raise your torso over the level of your stomach.
Step4
Slowly lower yourself and repeat. You should begin with 10 to 15 repetitions and increase them once you are ready to advance.
Torso Rotation With a Twist
Step1
Roll down onto your back and place your hands behind your head. Stop once the top of the ball is resting in the small of your back.
Step2
Lift your bottom up and spread your feet to just outside of shoulder width. Your knees should be at a 90-degree angle. Your bottom should be a the level of your knees.
Step3
With your hands behind your head, slowly lift from your chest and raise your torso up to a 45-degree angle from your hips.
Step4
Once you reach the 45-degree angle, slowly add in a rotation of the shoulders toward the opposite knee.
Step5
Alternate sides until you have reached the prescribed repetition.
Side Bends Over the Bosu Ball
Step1
Lean sideways from your knees over the fitness ball, keeping your knees on the floor.
Step2
Place your hands behind your head and slowly lean sideways as far over the ball as you can while maintaining contact with both knees on the floor.
Step3
Lift your shoulders and torso back up over the ball until you are in an upright position kneeling next to the ball.
Step4
Complete the recommended repetitions.
Step5
Switch sides and repeat.