Static V-Sit

Sit on the central part of the Bosu, with your hands holding the sides for balance.

Tilt back slightly from your pelvis, keeping your back straight, whilst lifting your knees up towards your chest, keeping your feet off the floor.

The closer your knees are to your chest, the easier the exercise, however gradually aim to extend your knees further out once you have a steady balance.

Hold this fixed position with your knees bent for 15 - 30 seconds. As beginners become adapted to this position, they should contract their abdominal group muscles, and aim to remove their hands from the Bosu.

Intermediates and advanced should try the following variations

Variations.

Begin with the bent leg position, keeping hold of the Bosu.

Lean back, and extend both feet forward, aiming to make a right angle with your back and leg position.

Once you have this position, contract your abdominal muscle group and aim to make a static V-Sit position with your legs in the air.

Progress this by removing your hands away from the Bosu, aiming to align them with your knees.

Holding this position for as long as possible.

From this feet raised V position, lower 1 leg down towards the floor, keeping it inline with your hips, with the other leg still in the upright V position.

Contract the abdominal muscle group, and hold for 30 - 60 seconds.

You may wish to use the Bosu in either flat or rounded position, and also consider closing both eyes to help your bodies balance.