How to Exercise Without Moving the Body

Exercise can be very challenging, especially when done at a high intensity. It usually involves motion, but there is an entire school of exercise that can also be quite intense that doesn't even entail moving the body. This workout specifically targets the core and legs.

Things You'll Need

• Bosu

Instructions

Hold it Right There

1. Stand on a Bosu on one foot for 1 minute. Then switch to the other foot for 1 minute. Stand direclty in the center, on the dome side. There is a circle on the top that marks the center. Treat this as a bulls-eye, and place the center of your foot there.

2. Place the right knee on the bulls-eye of the dome side. Hold for 1 minute, then switch knees and hold for 1 minute. The free leg should be out to the side with the knee bent, and should be used for counterbalancing.

3. 

   Place your hands and knees on the Bosu, then extend the left arm straight out in front of the body and the right leg straight behind it. Hold this position for 30 seconds, then switch the arm and leg. Perform this sequence twice. Do not allow your back toe to touch the floor. This exercise is called the bird dog.

4. Lie face down on a Bosu, with your hips placed in the center. Lift your hands and feet off the floor and extend your arms straight out over your head. This is the same position Superman would be in while flying, which is why these exercises are called "Supermans" (or "skeletons"). Hold for 1 minute.

5. Switch to side balances. Lie on your side on the Bosu, at about hip level. The legs and torso should be in a straight line. The top arm can be at your side and the bottom arm can be out in space for counterbalancing. Hold for 30 seconds, then switch sides. Repeat twice.

6. Finish with the Dead Bug. Lie on the Bosu with the lower part of your back as the contact point. Lift your legs off the floor and bend your knees at a 90-degree angle. Keep the head upright and looking forward. Your hands should be up in the air, with your palms facing down toward the feet. You should look like a dried-up, dead bug. Hold for 1 minute.

7. Repeat the entire sequence four to five times, depending on how your body is feeling.

Tips & Warnings

• Some of these exercises might be too challenging at first. They can all be done on the floor until your body becomes acclimated to them.