How To

How to do the Pilates Rollover on the Bosu

By Lisa Marie Mercer, eHow Editor

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The Bosu is shaped like half of a stability. It has a dome side and a platform side. As such, the name "Bosu" is an acronym for "both sides utilized. Since the Bosu's shape resembles the Pilates Barrel, it is often used for Pilates exercises. It can be particularly helpful in performing the Pilates Rollover. Similar to the yoga plow, the Pilates Rollover involves lying supine, and bringing your legs over your head. The Bosu provides added momentum, which makes the exercise easier to perform.

Difficulty: Moderately Challenging

Instructions

Step 1

Lie on your back . Place your butt below the apex of the Bosu. Extend your arms towards the Bosu edges. Shoulders need to be relaxed, and your neck should be centered, in exact alignment with your spine.
Step 2

Extend your legs to a 90-degree angle. Inhale to prepare. As you exhale, engage your core by drawing your navel to your spine. Lift your tail bone off the floor, and continue to lift each vertebra until your legs are over your head. Inhale and pause.
Step 3

Roll back down to the mat as you exhale, one vertebra at a time. Work with control. Use your core at all times.
Step 4

Lower your legs below the Bosu if you do not have back problems. This will give you added abdominal benefits.