7
18
L
ATERAL
C
URL WITH
S
IDE
B
ALANCE
Fig. 21
Fig. 20
P
ERFORM
12
TO
20
REPETITIONS
,
THEN HOLD A BALANCE
POSITION FOR
10
TO
30
SECONDS
.
The goal of this exercise is to challenge abdominal and lower back
strength, and core stabilization.
In a side-lying position, center the waist directly on top of the dome.
Extend the legs in a "scissor" position on the floor, and align the hips
one on top of the other. Place the hands behind the head, and relax
over the dome until a stretch is felt down the side of the body. From
this stretched position, slowly lift the torso and flex to the side. Avoid
pulling on the head and neck. Instead pull the lower side of the rib
cage down toward the top of the hip (See Fig. 20). After completing
12 to 20 repetitions, lower the torso until the elbow rests on the floor.
Lift the legs until they are parallel to the floor. Hold this position and
balance.
For more balance challenge, cross the arms over the chest (See
Fig. 21) or extend them overhead. Repeat the lateral curl and
lateral balance on the other side.
1
2
8
3
4
5
6
7
9
1
0
1
1
1
2
GETTING STARTED
Fig. B
Fig. A
Fig. C
I
NFLATING
Y
OUR
BOSU
®
B
ALANCE
T
RAINER
1. Find the pump that came with your BOSU
®
Balance Trainer
and remove it from its wrapping.
2. Secure the blue end of the air hose to the blue valve on the
pump, then place the narrow white nozzle onto the other end
of the hose. (See Fig. A.)
Be sure to firmly press together.
3. Place your BOSU
®
Balance
Trainer flat on the floor with
the platform side up.
4. Insert the air nozzle firmly into
the valve housing and inflate to a
height of about 9 inches. (See Fig. B.)
DO NOT exceed 10 inches.
TIP: To judge proper inflation,
simply hold a ruler vertically
against the side of the BOSU
®
Balance Trainer and inflate until
the platform clears approximately
10” on the ruler. (See Fig. C.)
5. When you have inflated your
BOSU
®
to the desired height,
firmly insert the air plug into
the valve inlet.
S
ETTING
U
P
Make sure your BOSU
®
Balance Trainer is set on a non-slip, level
surface with adequate clearance space around you. If working out
on a wood, or other hard surface, a mat or folded towel can provide
padding when exercises are performed with the knees or hands in
contact with the floor. When working out on a carpeted surface, no
additional padding should be needed.
Approximately
10” High
