Things You'll Need:
- Floor space
- Bosu Ball
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Step 1
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.
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Step 2
Lean back over the ball, opening up your abdominals to the maximum allowable on the ball.
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Step 3
While holding your head in your hands, lift from your chest and raise your torso over the level of your stomach.
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Step 4
Slowly lower yourself and repeat. You should begin with 10 to 15 repetitions and increase them once you are ready to advance.
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Step 1
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.
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Step 2
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.
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Step 3
With your hands behind your head, slowly lift from your chest and raise your torso up to a 45-degree angle from your hips.
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Step 4
Once you reach the 45-degree angle, slowly add in a rotation of the shoulders toward the opposite knee.
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Step 5
Alternate sides until you have reached the prescribed repetition.
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Step 1
Lean sideways from your knees over the fitness ball, keeping your knees on the floor.
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Step 2
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.
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Step 3
Lift your shoulders and torso back up over the ball until you are in an upright position kneeling next to the ball.
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Step 4
Complete the recommended repetitions.
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Step 5
Switch sides and repeat.
