Discover how to use the Stability Ball and the BOSU Ball, to induce neuromuscular responses, fully engaged multi-segmental musculature, and assist in the development of core and joint stability in a way conventional machines cannot. Learn to apply the hottest training trends of the new millennium (l“Pilateso”) with the proprioceptive aspects of the Stability Ball and BOSU Trainer. Add functional All-American PROPRIOCEPTIVE PILATES SM Cross Training to your workout routines today!
Work out on the BOSU
Exercises that are done lying on the floor can also be done on the Bosu. Pilates newbies may wish to try the single leg circle exercise as it is not too difficult. Lie on your back with the Bosu under your hips and your forearms propping you up off the floor. Bend your left leg and place your foot on the floor. Straighten your right leg and lift it toward the ceiling. Circle your leg three times in a clockwise direction and then three times counterclockwise. Keep your back flat. Put your right leg down and do the same thing with the left.
Many mat Pilates exercises are done seated. Any of these can be enhanced with the addition of the Bosu ball. Simply sit in the center of the rounded side of the ball and do your favorite Pilates moves as you normally would. This can include the hundreds, the seated leg stretch and the seated spine twist. To do the seated spine twist, simply sit on the Bose with your legs straight in front of you and your feet on the floor. Raise your arms to shoulder height extended out with your palms facing the floor. Twist to the left as you exhale. Inhale back to center. Twist to the right and exhale again. Feel this in your waist as you engage your oblique abdominal muscles. Keep switching between twisting left and right until you have between five and 10 full twists.
