5
20
A
RM
/L
EG
F
LUTTER WITH
O
PPOSITION
B
ALANCE
Fig. 25
Fig. 24
CARE & STORAGE
WARNING — You and others can be seriously injured
or killed if warnings in this user’s manual and the video
are not followed.
BEFORE STARTING THIS OR ANY OTHER EXERCISE
PROGRAM, CONSULT A PHYSICIAN OR HEALTH
PROFESSIONAL. Your physician can help you determine if you
have any physical limitations that could create a health risk or prevent
you from properly using this equipment. Certain exercises, programs
or types of equipment may not be appropriate for all people, especially
if you are over age 35 or have pre-existing health or orthopedic
conditions, or balance impairments.
IMPORTANT SAFETY TIPS
Your BOSU
®
Balance Trainer has been carefully designed to
require minimal maintenance for enjoyable use. To ensure this,
we recommend that you do the following:
• Keep your BOSU
®
clean. Wipe sweat, dust or other residue off
the BOSU
®
after each use with a towel. Water and a mild soap
may also be used to clean the platform and dome.
• Store your BOSU
®
after use. The BOSU
®
is easy and convenient
to store either inflated or deflated. DO NOT STORE THE BOSU
IN DIRECT SUNLIGHT (SUCH AS OUTSIDE OR NEAR
WINDOWS) OR NEAR HEAT SOURCES. Direct sunlight or
excessive heat (like the high temperatures that can occur in the
trunk of a car) can cause the inflated dome to deform. Though
the product can continue to be used, deformation may cause the
original balance traits of the dome to change.
• Avoid contacting the BOSU
®
dome with sharp or abrasive objects.
Sharp or abrasive objects can puncture the vinyl surface. Always
check the soles of your shoes for glass, stones, etc., before standing
on the BOSU
®
dome.
• When deflating your BOSU
®
for storing, you may have to pull
firmly to remove the plug. It will not harm the BOSU
®
to give the
plug a hard tug in order to remove it.
P
ERFORM
10
TO
30
SECONDS OF THE
“
FLUTTER
”,
THEN HOLD A
BALANCE POSITION FOR
10
TO
30
SECONDS ON EACH SIDE
.
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. 24). 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. 25). Hold, then repeat the balance with the
opposite leg and arm.
®
