This challenging series on the Bosu ball helps develop strength and stability in the pelvis, spine and core, which will help keep your body injury-free and moving gracefully. Bonus: Do these exercises for a flatter tummy!
When Balanced Body Faculty Member Elizabeth Myers first works with a new client, be it a pro athlete, dancer, weekend warrior, new mom or post-rehab patient, she often finds instability in the pelvis and spine. And, according to Elizabeth, this weakness can have painful ramifications. “You can be strong and fit but still have muscle imbalances that can cause aches in the lower back, knee or ankle. Until you learn how to effectively use your core, your body is at risk for injury,” she says.
To help strengthen, develop stability in and wake up your core muscles, Elizabeth is recruiting one of her favorite tools: the Bosu ball, which serves as an unstable surface, thereby challenging your body to make new connections and patterns of muscle engagement. “By working on the Bosu, you develop new, neuromuscular patterns that help stimulate the deep, stabilizing muscles of the spine and pelvis, connecting you deeper into your core muscles,” says Elizabeth. “Having a strong and stable core enables the rest of your body to function more efficiently.”
The following exercises, which should be done 2–3 times per week, are variations of fundamental and traditional Pilates exercises that have been modified for the Bosu. The challenging—but fun, we promise!—series works all levels and, as Elizabeth has experienced with clients, will have you, “seeing and feeling results very quickly.” And, the best part is that these results will help make your active lifestyle last…well…a lifetime.
Side-Lying Legs Series: Clams, Hydrants, Circles and Straight-Leg Lifts
PURPOSE: strengthens hip abductors, external rotators (glutes) and transversus abdominus (deep abdominals); increases stability in the pelvis
SETUP: Lie on the Bosu ball on your right side, keeping your spine in neutral and your hips and legs stacked. Bend your knees so they’re at a 90 degree angle in front of your body, making sure that your feet are in line with your sitz bones. Support your head with your right hand, and place your left hand on the Bosu, elbow bent.
CLAMS: Engage your core and keep your pelvis and spine still as you open your top knee as much as you can while keeping your body stable, squeezing your feet together. Do 15 repetitions.
HYDRANTS: Engage your core and, keeping your top knee bent, lift your top leg up, keeping your foot, shin and knee in line and parallel to the floor. Do 15 repetitions.
CIRCLES: Get into Hydrant position and, keeping your core engaged and hips completely stable, draw small circles with your knee. Do 15 repetitions.
STRAIGHT-LEG LIFTS: Extend your top leg out so that your heel is in line with your sitz bone and flex your foot. Lift your top leg up, keeping it parallel to the ground.
Repeat Clams, Hydrants, Circles and Straight-Leg Lifts on your other side. Do 15 repetitions.
TIPS: Keep your spine lengthening and your core activated before and while you move. With every breath you take, draw your tummy in and then lift your leg.
MODIFICATION: Move slowly to maintain alignment and control.
ADVANCED: Tie a resistance band around your thighs for more resistance.
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