Neutral Pike

Place your knees together in the center of the Bosu, with your legs straight so that your upper shins and lower thighs are also making contact with the Bosu.

Rest your forearms and palms on the floor, keeping your arms bent at 90 degree's so that your elbows are aligned with your shoulders.

Keeping your back straight, with your head inline with your spine, distribute your body weight evenly between your upper and lower body.

Maintain this static position whilst contracting the abdominal muscles.

Beginners should aim to hold for 15 - 30 seconds prior to resting for a further 15 - 30 seconds, and then repeat once more.

Intermediate aim for 30 - 60 seconds, rest for 30 seconds, then repeat 1 more time.

Advanced 60 seconds +, rest for 15 seconds and then repeat 1 or 2 more times.