25 August, 2008

Bosu- Pilates-Series 32


1. Lie down on the floor or mat next to the Bosu. Keep one foot on top of Bosu with knee bent. Raise up the other leg straight up in the air. Contract your naval in towards the spine. Push your lower back towards the floor. The hamstring (back of the thigh) of the straight leg is actively getting stretched.

Place both feet on top of Bosu and lift the pelvis up. Keep the naval contracted and squeeze the glutes. Keep the hands on the floor.

In this position, slowly pick up your one leg off from the Bosu. The pelvis still remains lifted up. You would feel more contraction in the hamstring of the leg which is on top of the Bosu.

Raise this leg straight up and hold. Repeat on the other side.

The same can be done with feet on inverted Bosu. This is an advanced variation and requires more core stabilization.

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