BOSU Ballast Ball Mode D'emploi page 23

SUPINE HIP LIFT
Begin with the ball in Neutral Ball Position (NBP) on the floor. Lie on your back on the floor
and place your legs up on the ball about hip width apart. Place your hands on the floor
at your sides, palms facing down. Keep your knees bent and the ball close to your hips
(beginner) or fully extend your legs (advanced). See FIG. 9a. Contract your gluteal muscles
and lift your hips up off the floor. See FIG. 9b. Pause at the end of the movement, then
lower your hips back to the floor. Perform 8 - 20 repetitions to fatigue. Keep your upper
body weight centered across your shoulders. Do not put weight on the back of your neck.
To return to a starting position, place your feet on the floor, one at a time, prop up on
your elbows and roll up to a seated position.
FIG. 9a FIG. 9b
ALTERNATING FORWARD LUNGES WITH BALL LIFT
Begin in standing NBP with your feet about hip width apart. Hold the ball in front of your
torso with the elbows bent about 90 degrees. See FIG. 10a. Step forward with one leg into
a lunge position, aligning your front knee over your ankle. Continue to bend the knees,
lowering your hips toward the floor and lifting your back heel. Rest the ball on the front
thigh. See FIG. 10b. Holding this lunge position, lift the ball over your head and slightly in
front of your body. See FIG. 10c. Lower the ball back to rest on your thigh, then push off
your front foot and step back to the starting position. As you lift and lower the ball, tighten
your ab muscles, using core bracing to stabilize and balance. Perform 8 - 20 repetitions
to fatigue (one lunge on each side equals one repetition).
FIG. 10a FIG. 10b FIG. 10c
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