Things You'll Need:
- Bosu platform
- Small weighted medicine ball (3 to 4 lbs.)
- 2 3- to 4-lb. dumbells
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Step 1
Being by placing the Bosu platform so the base is on the floor and the rounded dome is on top. Simply stand on one foot in the center of the dome as you bend the opposite knee, keeping that foot lifted behind you. Place your hands on your hips akimbo and draw the front ribs into the belly as you engage the lower abdominal muscles (transversus abdominis). Remain for 20 seconds and lower the foot. Repeat to the second side. Rest.
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Step 2
Step your right foot into the center of the dome and extend both arms overhead so that your fingertips face the ceiling and are apart. Bend your left knee and lift the left foot. Engaging the lower abs, lower your body to a squat and press up to stand. Repeat 5 to 7 more times. Repeat to the second side. Rest.
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Step 3
Holding a small Medicine Ball in your hands, repeat the same exercise in Steps 1 and 2. Repeat to the second side. Rest.
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Step 4
Challenge yourself further by turning the Bosu platform so that now the half dome is on the floor and the flat base is facing up. Standing on the flat base with both feet about hips-width distance apart, find your balance. Crouch down a bit as if you were on a skateboard or surfboard to help you lower your center of gravity to help you balance. Remain for 2 to 3 minutes. Rest.
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Step 5
Proceed by holding a very light 3- to 4-lb. barbell in each hand and repeat the same exercise in the step above. Use the same strategy of crouching a bit while engaging the lower abs. Remain for 2 to 3 minutes. Rest.
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Step 6
Increase the difficulty by now standing on the flat platform on one foot as you extend one leg straight back behind you and your extend your arms straight out to the side. Your chest and back leg will be parallel to the floor as you engage the lower abs. Remain for 20 to 30 seconds. Repeat to the second side. Rest.
