BOSU Sport Balance Trainer User manual

For maximum effectiveness and
safety, please read this owner’s
manual before using your BOSU
®
Balance Trainer Sport 50 CM.
English • Français • Español
Page 1 - 21 Página 44 - 64
Page 22 - 42
TRILINGUAL OWNER’S MANUAL

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©BOSU Fitness, LLC. All rights reserved. BOSU®and BOSU logo are trademarks of BOSU
Fitness, LLC. U.S. Patent Nos. 6,422,983, 6,575,885, 6,554,753, 7,344,488 and 7,494,446.
U.S. Patent #7,004,886. German Patent No. 20 2004 000161.6. Japan Patent No. 3102677.
No part of this booklet may be reproduced or utilized in any form or by any means electronic,
mechanical or otherwise without the express written consent of the copyright holder.
8/27/15
TABLE OF CONTENTS
Important Safety Tips ............................................................3-4
Equipment Warning Labels ...................................................... 5
Specifications & Parts............................................................... 6
Introduction............................................................................... 7
A Message From The Inventor ................................................. 8
Care & Storage.......................................................................... 9
Getting Started ...................................................................10-12
General Exercise Guidelines................................................... 13
The BOSU®Balance Trainer Sport 50 CM Workout ........14-19
Your Total Fitness Program.................................................... 20
Limited Warranty.................................................................... 21
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IMPORTANT SAFETY TIPS
1) Before starting this or any other exercise program, consult your physician. Your physician
should assist you in determining the target heart rate zone appropriate for your age and physical
condition. Your physician can also help you determine if you have physical limitations that
could create a health risk or prevent you from properly using this equipment. Certain exercise
programs or types of equipment may not be appropriate for all people. This is especially
important for people over the age of 35, pregnant women, or those with pre-existing health
problems, orthopedic conditions, or balance impairments. If you are taking medication
which may affect your heart rate, a physician’s advice is absolutely essential.
2) Handicapped or disabled people must have medical approval before using this equipment
and should be under close supervision when using any exercise equipment.
3) Do not overexert yourself with this or any other exercise program. Listen to your body
and respond to any reactions you may be having. You must learn to distinguish “good” pain,
like fatigue, from “bad” pain, which hurts. If you experience any pain or tightness in your
chest, an irregular heartbeat, dizziness, nausea, or shortness of breath, stop exercising
at once and consult your physician immediately.
4) Breathe naturally, never holding your breath during an exercise. Avoid over training, you
should be able to carry on a conversation while exercising.
5) Before each use, visually inspect the equipment. To help avoid unexpected sliding of the
BOSU®Balance Trainer Sport 50 CM, make sure all 6 feet are tightly inserted into the
platform. Do not use the equipment if any of the feet are missing. Never use the equipment
if parts are missing or if the equipment is not functioning properly.
6) Before each use, make sure the dome is properly inflated. Over-inflating the dome can
cause the dome to separate from the platform. Immediately stop using the equipment and
contact customer service if this occurs.
7) Wear appropriate clothing when exercising. Workout clothing should be comfortable and
lightweight, and should allow freedom of movement. Wear comfortable athletic shoes made
of good support with non-slip soles, such as cross-training or aerobic shoes. For some exercises,
you may be instructed to exercise in your bare feet. Never exercise in socks, stockings, etc.
8) Use this equipment only for the intended use as described by the manufacturer. Do not
modify the equipment or use attachments not recommended by the manufacturer.
9) Follow the exercise technique guidelines in this manual and when following any of the
BOSU®exercise video(s) (if included). Correct exercise technique will help you get the results
you want and keep you exercising safely. Do not use your BOSU®Balance Trainer Sport 50 CM
until you have read this manual completely.
WARNING
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED ON
THE EQUIPMENT, IN THIS OWNER’S MANUAL AND VIDEO(S) (IF INCLUDED)
MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.

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10) Start out slowly and progress sensibly. Before beginning any workouts, become acclimated
with the dynamic surface of the BOSU®Balance Trainer Sport 50 CM by slowly stepping on
and off the dome, practicing the “centered” position, etc. Once you become acclimated, start
with the beginner workout and become familiar with all of the exercises before moving on to
more advanced workouts or exercises.
11) The dynamic surface of the BOSU®Balance Trainer Sport 50 CM can enhance fitness
training in a number of ways but it is important to remember that it is still highly unstable
and the potential for a fall that may result in injury does exist. Move slowly and with control
throughout the workout. To reduce the likelihood of a fall, simply step off of the BOSU®
Balance Trainer Sport 50 CM safely to the floor if you feel that you are losing your
balance at anytime.
12) Standing on platform is not recommended. It increases the risk of a fall resulting in
SERIOUS INJURY OR DEATH.
13) Make sure the BOSU®Balance Trainer Sport 50 CM is set on a non-slip, level surface
with adequate clearance space around you. You should have enough space to lie in a face
up, face down, or sidelying 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 if a fall were to occur, use a mat or
exercise pad on wood or other hard surfaces.
14) Wipe sweat off the vinyl surface of the BOSU®Balance Trainer Sport 50 CM dome
before each use and while working out as needed. Not unlike a wet basketball floor,
sweat will make the dome surface slippery. Use a towel to wipe sweat off the dome if
necessary. A dry BOSU®Balance Trainer Sport 50 CM provides for a safer and more
effective training environment.
15) Warm up before any exercise program by doing 5 to 10 minutes of gentle aerobic exercise,
such as walking, followed by stretching.
16) Cool down after an exercise session, with 5 to 10 minutes of gentle exercise, such as
walking, followed by stretching.
17) The BOSU®Balance Trainer Sport 50 CM is not a toy. Children must be supervised
by an adult familiar with the proper use of this product. To prevent injuries, keep this
and all fitness equipment out of the reach of unsupervised children. Follow these
simple rules:
– Keep unsupervised children out of rooms where you have your exercise equipment.
– Store exercise equipment in a room that can be locked.
– Know exactly where your children are when you work out.
– If you have small children at home, don’t wear headphones while you work out.
– Talk to your kids about the dangers of exercise equipment.
18) When storing the BOSU®Balance Trainer Sport 50 CM, make sure the dome is not in
direct contact with any other surfaces. The dome needs to breathe to prevent sweating
(i.e. an oily residue may appear on the dome), which can cause the dome to be slippery
increasing the likelihood of a fall resulting in injury. If the dome does sweat, follow the
cleaning instructions on page 9.

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See page 6 for placement of warning labels on equipment.
EQUIPMENT WARNING LABELS
WARNING
WARNING
Standing on this side increases your
risk of falling. See side label for details.
INCREASED FALL RISK.
See side label.
WARNING
• Do not overexert. Stop if you feel faint or dizzy.
• Inspect before each use. Do not use if damaged.
• Check with your doctor before using BOSU®.
• Children must be supervised by an adult familiar with proper use.
To reduce the risk of serious injury or death, read all safety labels
and owner’s manual, or be instructed by a qualified trainer/physical
therapist.
• Take extra precautions, such as holding a securely fixed handhold, not holding
weights or any other object, having a spotter, and placing mats on the floor.
• Be prepared to fall. Even with precautions, this advanced activity may result in
injury or death.
LABEL 1
LABEL 2 LABEL 3
This equipment challenges your balance. You may fall off. Make sure you
have adequate space around you in case you fall. Standing on platform side
increases your risk of falling. If you lose your balance, the platform tips
quickly. If you choose to stand on the platform side:
Replace any labels if damaged, illegible or removed. Go to www.BOSU.com or call
800-810-6528 for replacement label, manual, video or questions.
Max. user weight is 300 pounds. ISO 20957-1 Class 1
Hedstrom Fitness, 1 Hedstrom Dr, Ashland, OH 44805

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BOSU®is an acronym for “both sides up”. The BOSU®Balance Trainer Sport
50 CM can be used with the platform side either up or down for different types
of exercises. The solid platform is 20 inches in diameter, and the dome should
be inflated until it measures 8” with dome side up or 6.5” with dome side down.
Two recessed handles on the bottom of, and toward the sides of the platform,
make it easy to turn over or carry. This fitness product has its foundation in
the field of medicine, as well as balance, functional and sport specific training.
Neuromuscular physiology, which helps define human movement, provides the
science that backs this complete approach to training.
SPECIFICATIONS & PARTS
Your BOSU®Balance Trainer Sport 50 CM comes complete with a
dual-action hand pump, plug and this instructional owner’s manual.
Refer to the inflation instructions on page 10.
topside of BosU®Balance
trainer sport 50 cm
Underside of BosU®Balance
trainer sport 50 cm
Underside of BosU®Balance
trainer sport 50 cm
platform
feet
dome
valve
inlet
platform
dome
recessed
handle
recessed
handle
On underside of unit on
rim of platform
WARNING
LABEL 1
WARNING
LABEL 2
WARNING
LABEL 2
WARNING
LABEL 3

INTRODUCTION
Congratulations on your purchase of the BOSU®Balance Trainer Sport 50 CM! By purchasing
this piece of fitness equipment, you’ve made a commitment to improve your overall fitness, as
well as your balance, coordination and posture.
The BOSU®Balance Trainer Sport 50 CM gives you a fast, fun workout that is easy to fit
into even the busiest lifestyle. The BOSU®Balance Trainer Sport 50 CM program has been
designed so that you can train cardiovascular or aerobic fitness, muscular strength and
endurance (especially for the ab and back muscles), and flexibility. And while you’re getting
stronger and more fit, you’ll also be improving your balance, coordination and body awareness.
What this means is that you’ll look better, feel better, and move better in sports and fitness
training as well as daily activities.
The BOSU®Balance Trainer Sport 50 CM is safe and easy to use, regardless of your current
fitness level. It has been designed so that you can start with easy exercises, and then gradually
advance to more difficult exercises as your fitness level and balance improve. Whether you’re
a first time beginner, or an experienced athlete, the BOSU®Balance Trainer Sport 50 CM is
versatile enough to provide a workout that is not only effective, but fun!
Take a few minutes and read through this Owner’s Manual. You’ll learn safety tips, how to
correctly perform a BOSU®workout, and how to integrate the BOSU®Balance Trainer
Sport 50 CM workout into your total program. For a short, 8-10 minute BOSU®workout,
follow the program in this Owner’s Manual. For longer fitness and sports training workouts
with expert instruction, follow any of the BOSU®videos available at www.bosu.com.
If, during the course of using your BOSU®Balance Trainer Sport 50 CM, you have any
questions about the program, please contact our Customer Service Department at the phone
number, email address or web address listed below. As always, you have our personal
assurance that we want your complete satisfaction. After all, your success is our success too!
Sincerely,
Customer Service
7
BOSU®Balance Trainer Sport 50 CM
Customer Service Department
1 Hedstrom Drive, Ashland, Ohio 44805
Call: 1-800-810-6528 or
Email: [email protected]
Monday through Friday, 9:00am to 5:00pm
Eastern Standard Time
www.bosu.com
Please visit us at www.bosu.com
or call Customer Service
1-800-810-6528
Monday through Friday
9:00am to 5:00pm
Eastern Standard Time
Ordering Replacement Parts
IMPORTANT: This owner’s manual is the authoritative source of information about your
BOSU®Balance Trainer Sport 50 CM. Please read it carefully and follow all the instructions.

The BOSU®Balance Trainer was born from a passion to
improve my balance. In my life-long pursuit of enhanced
athleticism, I have come to understand that balance is the
foundation on which all other performance components are
built. Balance is, in fact, the foundation of all movement.
It is elemental and basic, yet so profound. I also discovered
that achieving better physiological balance can act as
catalyst toward transforming your sense of balance into a
state of mind as well. Simply stand on the BOSU®Balance Trainer for the first
time and you will begin to understand what I am talking about. BOSU®Balance
Trainer is about a new way to exercise that is functional, dynamic and truly
rewarding. After all, our time is precious and ultimately we should pursue with
passion only those things that add value to our lives.
The BOSU®Balance Trainer was my brainchild, my conception of how to
continually challenge myself without taking unnecessary risks. The BOSU®
Balance Trainer, because it allows virtually anyone, regardless of skill
level, to effectively focus and train balance. On the other hand, the BOSU®
Balance Trainer because it is impossible to master, will challenge the most
gifted athletes in the world indefinitely and allow them to continually improve.
Balance training enhances the quality of my life in many ways. I move with more
grace than ever before and the BOSU®Balance Trainer has developed my abs like
no other training device or technique I have ever experienced. I am more agile,
more athletic, and more confident than ever before as a result of BOSU®Balance
Trainer training. I simply feel better because I BOSU. The only thing that is certain
in life is change. Nothing is static – on the athletic field, in school, at home, or in
the office, your ability to improvise and adjust to the ever changing set of given
circumstances has an enormous impact on your degree of personal fulfillment.
Stand on the BOSU®Balance Trainer and you will feel what it is like to exercise
in the moment. Start exercising in the moment and you are one step closer to living
in the moment. And living in the moment is what it is all about.
David Weck
Inventor of the BOSU®Balance Trainer
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A MESSAGE FROM THE INVENTOR

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Your BOSU®Balance Trainer Sport 50 CM has been carefully designed to require minimal
maintenance for enjoyable use. To ensure this, we recommend that you do the following:
• Keep your BOSU®Balance Trainer Sport 50 CM clean. Wipe sweat, dust or other residue
off the BOSU®Balance Trainer Sport 50 CM after each use with a towel. Water and a
mild soap may also be used to clean the platform and dome.
• Store your BOSU®Balance Trainer Sport 50 CM after use. The BOSU®Balance Trainer
Sport 50 CM is easy and convenient to store either inflated or deflated. DO NOT STORE
THE BOSU
®
BALANCE TRAINER SPORT 50 CM 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.
• When storing the BOSU®Balance Trainer Sport 50 CM, make sure the dome is
not in direct contact with any other surfaces. The dome needs to breathe to prevent
sweating (i.e. an oily residue may appear on the dome), which can cause the dome to be
slippery increasing the likelihood of a fall resulting in injury. If the dome does sweat,
clean with water and a mild soap.
• Avoid contacting the BOSU®Balance Trainer Sport 50 CM 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®Balance Trainer Sport
50 CM dome.
• When deflating your BOSU®Balance Trainer Sport 50 CM for storing, you may have to
pull firmly to remove the plug. It will not harm the BOSU®Balance Trainer Sport 50 CM
to give the plug a hard tug in order to remove it.
CARE & STORAGE

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GETTING STARTED
InflatIng Your BoSu®Balance traIner Sport 50 cm
1. Find the dual-action hand pump that came with your
BOSU®Balance Trainer Sport 50 CM and remove it from
its wrapping. (See Fig. A)
2. Place your BOSU®Balance Trainer Sport 50 CM flat on the
floor with the platform side up. (See Fig. B)
3. Insert the dual-action hand pump nozzle firmly into the
valve housing and inflate to a height of about 5-7 inches.
(See Fig. B) DO NOT exceed 8 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 6.5”
high on the ruler with dome side down and a maximum of
8” high with dome side up. (See Figs. C1 and C2)
4. Before each use, visually inspect the equipment.
To help avoid unexpected sliding of the BOSU®
Balance Trainer Sport 50 CM, make sure all 6 feet
are tightly inserted into the platform. Do not use
the equipment if any of the feet are missing.
Never use the equipment if parts are missing
or if the equipment is not functioning properly.
5. When you have inflated your BOSU®Balance Trainer
Sport 50 CM to the desired height, firmly insert the air
plug into the valve inlet. The air plug is included in
the plastic bag with this manual.
Setting Up
Make sure your BOSU®Balance Trainer Sport 50 CM is set on a non-slip, level
surface with adequate clearance space around you. You should have enough space
to lie in a face up, face down, or sidelying 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 if a fall were
to occur, use a mat or exercise pad on wood or other hard surfaces.
1
28
34567910 11 12
Fig. A
Fig. B
Fig. C1
Fig. C2
Approximately 6.5” high with
dome side down
Maximum height of 8”
with dome side up
1
28
34567910 11 12

Fig. A Fig. B
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AccLIMATING TO ThE BOSU®BALANcE TRAINER SpORT 50 cM SURfAcE
Before you begin the BOSU®Balance Trainer Sport 50 CM Workout, it’s important that
you feel comfortable stepping on and off the dynamic surface of the dome in all directions.
Practice slowly stepping up on top of the dome. Then, walk forward off the dome and onto
the floor. Repeat a few times, making sure that you alternate legs (See Fig. A and Fig. B).
When you are comfortable stepping up and down in a forward direction, practice stepping up
and down from the side of the BOSU®Balance Trainer Sport 50 CM. Finally, step up on top
of the dome and down to the back. Step on and off with control, and always stay within your
comfort range.
IF YOU FEEL THAT YOU ARE LOSING YOUR BALANCE AT ANY TIME WHILE
STANDING ON THE DOME, SIMPLY STEP OFF THE BOSU®BALANCE TRAINER
SPORT 50 CM SAFELY TO THE FLOOR. When following any of the BOSU®exercise
videos, acclimation exercises are demonstrated.

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pRAcTIcING “cENTEREd” pOSITION
When you are comfortable stepping on and off the BOSU®Balance Trainer Sport 50 CM
dome in all directions, you are ready to practice “centered” position. Step up on top of the
dome, and place your feet about hip width apart or slightly narrower. Place your arms out to
the sides for balance assistance, or place the hands on your hips for more balance challenge.
Try to maintain good posture, with the knees “soft” (not locked) and the feet as level as
possible (See Fig. C). As you stand on the BOSU®Balance Trainer Sport 50 CM you will
feel your core muscles (abs and back) working to maintain balance. The muscles in your
feet and lower legs are also working hard. Relax and let your body find the “path of least
resistance.” You will discover that it is impossible to stand completely still! This is perfectly
normal, and as your balance and coordination improve, your body will become more and
more efficient at maintaining balance.
For more challenge, turn your head from side to side, tilt the head from side to side (See
Fig. D), or close your eyes for a few seconds. These variations are very challenging and
may take time and patience to master.
Fig. C Fig. D

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• If you are just starting an exercise program with your BOSU
®
Balance Trainer
Sport 50 CM workout, choose a time of day that’s good for you and then stick to
it closely. You should choose a time when you feel energetic, when interruptions
are few, and when you have not eaten for approximately two hours.
• Practice each exercise until you are very clear on correct technique. When
following any of the BOSU®exercise videos, begin with the easier variation of
each exercise and progress to the more challenging variations only when you
feel ready.
• Using muscle fatigue and proper technique as a guide, increase your
repetitions to the number that you can complete comfortably and correctly.
It is more important to perform the exercises correctly than it is to complete
the suggested number of repetitions.
• Start your program with two BOSU®Balance Trainer Sport 50 CM workouts
per week. If you’d like to add workouts, gradually build up to every other day
of the week. It is important to have one day of rest between challenging
workouts.
GENERAL EXERCISE GUIDELINES

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THE BOSU®BALANCE TRAINER
SPORT 50 CM WORKOUT
Each exercise in this workout integrates balance
and stabilization to challenge the cardiovascular/aerobic
system, muscle strength, endurance or flexibility.
For an effective 8-10 minute BOSU®Balance Trainer
Sport 50 CM Total Body Workout, perform each
exercise for the number of repetitions suggested.
If you’re just starting out, you may have to slowly
build up to the suggested number of repetitions.
For longer fitness and sports training workouts, with
expert instruction, follow any of the BOSU®videos
available at www.bosu.com.

15
Fig. 1 Fig. 2 Fig. 3
Perform 20 rePetitions, alternating sides.
The goal of this exercise is to challenge the cardiovascular system, while simultaneously
working dynamic balance, agility and core stabilization.
Stand in a centered position on top of the dome with the feet placed hip width apart or
slightly narrower. Perform a squat, while simultaneously rotating the torso to one side and
reaching for the outside of the knee or ankle (See Fig. 1). Begin to extend out of the squat
and continue into a forward facing jump (See Fig. 2).
Land in the centered position and briefly hold
or “stick” the landing (See Fig. 3). Repeat the
rotary squat and jump stick to the other side.
Work to keep the feet as level as possible
throughout the exercise.
For an easier modification of the
jump stick movement, simply
bounce slightly, without leaving
the surface of the dome.
Perform 20 rePetitions on one side, 30 seconds of comPressions or
jogging on toP of dome, and 20 rePetitions on the other side.
The goal of this exercise is to challenge the cardiovascular system, while simultaneously
working dynamic balance, agility and core stabilization.
Stand on the floor to one side of the BOSU®Balance Trainer Sport 50 CM. With the inside
leg, leap to the center of the dome, landing on one foot and briefly holding (See Fig. 4). Step
back down with the outside leg. Repeat the leap hold on the same leg.
After completing the desired number of repetitions, step to
the top of the dome and perform alternating leg compressions.
Alternate the weight from foot to foot, maintaining good
trunk alignment (See Fig. 5).
For more challenge and intensity, jogging may be
substituted for compressions. Step down to the other
side and repeat the leap hold with the other leg.
Fig. 4 Fig. 5
rotary squat with jumP stick
leaP hold with comPressions

Perform 10 to 60 seconds of balance on each leg.
The goal of this exercise is to challenge balance, stabilization and muscular endurance
of the lower body and core.
Step up and center one foot directly on top of the
dome. Touch the other foot lightly on the side
of the dome until balance is established.
Slowly lift the non-weight-bearing leg out
to the side. Keep the shoulders level and
hold the arms out to the side (See Fig. 6).
For more balance challenge, rotate the
torso until one arm is reaching front and
the other back. Keep the hips square to
the front as the torso rotates (See Fig. 7).
Repeat the torso rotation in the other direction.
Lower the lifted leg back to the dome and repeat
the balance on the other leg.
For an easier modification, keep the non-weight-bearing foot
touching the side of the dome rather than lifting it in the air.
16
Fig. 6
Fig. 7
Perform 12 to 20 rePetitions, alternating sides.
The goal of this exercise is to challenge the abdominal and lower back muscles as they work
to stabilize this balanced position.
Sit with the hips centered directly on top of the dome. Lean back slightly, then lift one leg
at a time until the body is in a bent knee, v-sit position. Hands may be placed on the sides
of the dome (See Fig. 8), or may be lifted for more balance challenge. Holding the v-sit
position, slowly lower the knees to one side while rotating the torso in the opposite direction
(See Fig. 9). The rotation of the torso should counterbalance the movement of the legs. Return
to the starting position and alternate sides. Keep the movement slow and controlled. Don’t
allow the lower back to round at any time during the exercise.
For an easier modification, lift only one leg and keep the other on the floor as you counter
rotate the legs and torso (See Fig. 10).
Fig. 8 Fig. 9 Fig. 10
single leg balance with torso rotation
V-sit with counter rotation

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Perform 12 to 20 rePetitions.
The goal of this exercise is to challenge upper body strength and core stabilization.
Turn the BOSU®Balance Trainer Sport 50 CM on the dome so that the platform is
facing up. Begin in a kneeling position with the hands grasping the
recessed grips on the sides of the platform. With straight arms,
align the chest over the center of the platform. Keep the knees
bent and in contact with the floor, or extend the legs for more
challenge. Bend the elbows and lower the body into a push-up
(See Fig. 11). Press back up to a straight-arm position and hold
with good body alignment. Keeping the elbows extended, tilt the
platform slightly to one side (See Fig. 12). Allow the entire body
to tilt, keeping the core muscles contracted for stabilization.
Tilt the platform back to a level position. Alternate a single
push-up with a tilt to one side. Repeat the push-up and tilt to
the other side. Each push-up/tilt equals one repetition.
Fig. 13 Fig. 14 Fig. 15
Perform 12 to 20 rePetitions, then hold abalance Position for
10 to 30 seconds on each side.
The goal of this exercise is to challenge abdominal strength and core stabilization.
Lie face up with the lower back centered on the dome. Clasp the hands behind the head and
lift one leg at a time until both knees are aligned over the hips. Slowly extend one leg, pulling
the other leg in toward the chest. Simultaneously, rotate the torso until one elbow is pointing
forward and the other back (See Fig. 13). Alternating sides, continue this “bicycle” motion.
It is important that the lower back does not arch excessively during this exercise. After
completing 12 to 20 repetitions, hold with one leg extended (opposite arm extended overhead),
and the other knee pulled into the chest (opposite arm reaching down the leg). Hold this balance,
trying to align the body in a parallel position to the floor (See Fig. 14), then change sides.
For an easier modification of the “bicycle” movement, begin with both feet flat on the floor
and the hands behind the head. Lift one leg and simultaneously rotate the torso toward the
lifted leg (See Fig. 15). Lower the leg and return the torso to the center position. Alternate
sides, keeping one foot on the floor at all times.
Fig. 12
Fig. 11
Push-uPwith Platform tilt
bicycle with oPPosition balance

Perform 12 to 20 rePetitions, then hold abalance
Position for 10 to 30 seconds.
The goal of this exercise is to challenge abdominal and lower back strength, and
core stabilization.
In a sidelying 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. 16).
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. 17) or extend them overhead. Repeat
the lateral curl and lateral balance on the other side.
18
Fig. 17
Fig. 16
Fig. 18 Fig. 19
Perform 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. 18). 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. 19). 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.
lateral curl with side balance
oPPosite arm/leg raise with knee Pull

Fig. 21
Fig. 20
Perform 10 to 30 seconds of the “flutter”, then hold abalance
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. 20). 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. 21). Hold, then repeat the balance with the opposite leg and arm.
19
arm/leg flutter with oPPosition balance