Friday, May 08, 2009

Bosu Ball: Abdominal Exercises

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

(Curved part up) Center yourself at the center of the Bosu Ball with your gluteus maximus. Keep your legs at a Pilates plank position with knees at 90 degrees and shins straight. Do four sets of 10 repetitions of abdominal crunches. A more advanced movement is bringing your legs in at the same time to work your lower abdominal muscles too.

You can also perform four sets of 10 repetitions of the oblique exercises (see older post). Place your hands behind your head and keep your elbows "open". Reach the opposite elbows to the opposite knee (while slightly bringing your knee "up"). Alternatively for the obliques, lie sideways on the curved part of the Bosu Ball. Placing one leg over the other, crossing at the knee, makes it easier. Place your crossed arms in front of your waist. Stretch out and from this position, slowly lift the torso and flex to the side. Do four sets of 10 repetitions, then repeat for the other side.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on,, and If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

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