BOSU Sport 50 CM Guide D'utilisation page 20

a
rm
P 10
erform to
10
Position for
The goal of this exercise is to challenge upper body, lower body and core stabilization
and balance.
Lie face down with the hips and pelvis centered on the dome. Lift the legs until they are
parallel to the floor. Rest the elbows on the floor, or extend the arms overhead for more
challenge. Keeping the body straight and core muscles contracted, flutter the arms and legs
(See Fig. 20). This is a small movement and the focus should be on maintaining balance
while fluttering. After 10 to 30 seconds, hold and balance with arms and legs parallel to
the floor. Slowly bend one leg, then reach back with the opposite arm and touch the heel
of the bent leg (See Fig. 21). Hold, then repeat the balance with the opposite leg and arm.
19
/l f
eg lutter with
30
seconds of the
30
to seconds on each side
Fig. 20
o
PPosition
" ",
flutter then hold a balance
.
b
alance
Fig. 21