BOSU Ballast Ball Mode D'emploi page 21

BRIDGE
Begin in seated Neutral Ball Position (NBP). See FIG. 5a. 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 to roll out until the ball is under
your head and shoulders and your torso is level like a table top. Keep your hips lifted
and contract your gluteal muscles. Place your fingertips on the floor on either side of
you to assist with balance (beginner) or place your hands on your hips for more balance
challenge (advanced). See FIG. 5b. Hold this position for 6 -10 seconds. To return to a
seated position, let your hips drop slightly, curl your trunk forward, and walk your feet
backward toward the ball until you are seated upright again. For an advanced variation,
hold the bridge position, lift one foot off the floor and extend your leg at hip height. See
FIG. 5c. Hold for 6 - 10 seconds. Return the lifted foot to the floor, then lift the opposite
foot. After holding for 6 - 10 seconds, place that foot back on the floor, and walk your
feet backward until you return to a seated position.
FIG. 5a FIG. 5b FIG. 5c
SUPERMAN
Begin with the ball in NBP on the floor. Kneeling behind the ball on the floor, lean forward
and place your abdomen on the ball. Roll forward until your knees are off the floor,
tucking your toes under. Place your hands on the floor just in front of the ball for balance
(beginner) or hug the ball (advanced). See FIG. 6a. Inhale, roll the ball slightly forward by
straightening your legs, and reach overhead with your arms. See FIG. 6b. With the ball
centered under your abdomen, hold and balance in this "superman" position for
6 - 10 seconds. Exhale, bend your knees and roll back to the starting position. Contract
your abs to brace the core, and breathe while holding the position. Perform 8 - 20
repetitions to fatigue. To return to the starting position, roll back on the ball, lower
your knees to the floor, then stand upright.
FIG. 6a FIG. 6b
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