19
O
PPOSITE
A
RM
/L
EG
R
AISE WITH
K
NEE
P
ULL
Fig. 22
Fig. 23
6
THE BOSU
®
BALANCE TRAINER IS NOT A TOY. Children must
be supervised by an adult familiar with the proper use of this product.
START OUT SLOWLY AND PROGRESS SENSIBLY. Progress at
a pace that is comfortable for you. The BOSU
®
Workout is designed
so that you can begin with the easiest variation of each exercise and
progress to more difficult variations when you are ready.
DO NOT OVER EXERT YOURSELF. Stop exercising immediately
and consult your doctor if you experience pain or tightness in your
chest, irregular heart beat, shortness of breath, or if you feel faint,
nauseous or dizzy.
FOLLOW THE EXERCISE TECHNIQUE GUIDELINES IN
THIS MANUAL AND THE ACCOMPANYING VIDEO. Correct
exercise technique will help you get the results you want and keep you
exercising safely. DO NOT use your BOSU
®
Balance Trainer until you
have read this manual completely.
MAKE SURE YOU HAVE ADEQUATE SPACE AROUND YOU
DURING A BOSU
®
WORKOUT. You should have enough space to
lie in a face up, face down or side-lying position on top of the dome,
and to be able to step off safely in any direction. MAKE SURE that if
you lost your balance and fell you would not hit any nearby objects.
TO REDUCE THE RISK OF INJURY, use a mat or exercise pad on
wood or other hard surfaces.
IF YOU FEEL THAT YOU ARE LOSING YOUR BALANCE AT
ANY TIME WHILE STANDING ON THE DOME, SIMPLY STEP
OFF OF THE BOSU
®
SAFELY TO THE FLOOR.
WIPE SWEAT OFF THE VINYL SURFACE OF THE DOME
WHILE WORKING OUT. Not unlike a wet basketball floor, sweat
will make the dome surface of the BOSU
®
slippery. Use a towel to
wipe sweat off the dome if necessary. A dry BOSU
®
provides for a
safer and more effective training environment.
WEAR APPROPRIATE FOOTWEAR WHILE EXERCISING
ON THE BOSU
®
. It is recommended that athletic footwear be worn
during BOSU
®
workouts. For some exercises, you may be instructed
to exercise in your bare feet. Never exercise in socks, stockings, etc.
P
ERFORM
6
TO
10
REPETITIONS ON EACH SIDE
.
The goal of this exercise is to challenge lower back strength, as well
as upper body and core stabilization.
Kneel with one knee centered directly on top of the dome and the
hands placed on the floor in front of the platform. Extend the other leg
to the back. Simultaneously, lift that leg and the opposite arm until
they are parallel to the floor (See Fig. 22). Hold this lifted position
and balance for 1 to 2 seconds. (Try to lengthen both the leg and arm
away from the core of the body, focusing on length rather than height
of the lift.) Slowly, bend both the arm and leg, pulling the elbow and
knee toward the abdomen. Allow the lower back to flex or round
slightly (See Fig. 23). Extend back out to the previous lifted and
*balanced position. Then, lower the arm and leg back to the starting
position. Perform multiple repetitions on one side before replacing the
knee with the other, and repeating the movement on the other side.
