Single Knee Ups

Lay the on the central part of the Bosu, aiming to lie on your side, keeping both feet off the floor, however using your lower arm for balance, by resting your forearm on the floor.

Lift both legs so that they are bent at 90 degrees, with your top hand resting on your hip.

Slowly extend and straighten both legs, in a smooth action down towards the ground, however aim to keep the abdominal muscles contracted by not allowing your feet to touch the floor.

This exercise can be made harder by placing on small ankle weights, or alternatively grasping a small soft ball between both feet.

Beginners aim to work in a smooth slow action for 8 - 12 reps, swapping sides to repeat again.

Intermediates aim to work for 12 - 15 reps, again swapping sides.

Advanced work for 2 sets of 15+ reps, on each side, ideally aiming to lift the lower arm off the floor throughout the exercise.