The Bosu Ballast Ball Workout - BOSU Ballast Ball Mode D'emploi

THE BOSU BALLAST BALL WORKOUT
® ®
AB CURL
Begin in seated Neutral Ball Position (NBP). Placing your hands on the sides of the ball,
walk your feet forward with small steps while simultaneously leaning back slightly. Allow
the ball to roll up your back. Continue until your low and mid back are fully supported by
the ball. Stop when the torso is in a slightly inclined or supine position. Place your hands
behind your head for support. See FIG. 1a. Slowly curl your trunk, letting your shoulders
and upper back lift off the ball. Pull the bottom of the ribs down toward the top of the
hip bones. See FIG. 1b. Pause at the end of the motion. Then, slowly lower back to the
starting position. Keep your neck in line with the spine throughout the movement and
avoid pulling on the head or the neck. Perform 8 - 20 repetitions to fatigue. To return to
a seated position, curl your trunk slightly forward and walk your feet backward toward the
ball until you are seated upright again.
FIG. 1a FIG. 1b
INCLINE SIDE-TO-SIDE ROLL
Begin in seated NBP. Placing your hands on the sides of the ball, walk your feet forward
with small steps while simultaneously leaning back slightly. Allow the ball to roll up your
back. Continue until your low and mid back are fully supported by the ball. Stop with the
torso in an inclined position and the feet hip width apart. Clasp your hands in front of the
chest with the elbows extended. See FIG. 2a. Keeping the feet flat on the floor, roll the
body to one side, leading with the arms. As you roll, one hip and shoulder will lift slightly
off the ball. See FIG. 2b. Pause at the end of the motion, and then slowly roll through the
center and to the opposite side. Keep the side-to-side rolling motion smooth and slow.
Contract the abs to stabilize the torso. Perform 8 - 20 repetitions to fatigue. To return to
a seated position, come back to a centered position, curl your trunk slightly forward and
walk your feet backward toward the ball until you are seated upright again.
FIG. 2a FIG. 2b
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