BOSU ball core exercise

Starting position:

Sit on the BOSU, slightly bending your knees and press your feet (at shoulder width) against the mat. Your knees are at an angle of about 90˚ and also at shoulder width apart. Your arms are bent at the elbows (about a 90˚ angle) and alongside the body.

Exercise:

From the starting position, lie backward on the BOSU while keeping the knee joint angle. When you lay on the BOSU fix your body core and maintain the position without changing the knee, hip and elbow joint angles. Keep your head upright without bending it forward or backward. Fix the lying position with correct breathing and controlled engagement of the pelvic floor (your pelvis is anchored on the BOSU). Hold the position for the required time in line with your fitness level.

Remember:

Pay attention to your body posture, fixing your body core and keeping your pelvis in a neutral position. Avoid over-bending your spine at the waist.

Keep your legs in the same position, without changing the knee angle, throughout the entire movement.

Concentrate on diaphragmatic breathing!

Sit down on the BOSU so that you can go smoothly into the lying position.

Recommendation:

To avoid over-bending your lower back keep your pelvis in a neutral position and remember correct breathing and correct engagement of your abdominal muscles.