Double Knee Ups

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

Lift and extend the upper leg towards your chest, in a smooth controlled action aiming to keep the abdominal muscles contracted by not allowing your upper foot to touch the floor.

This exercise can be made harder by placing on small ankle weights.

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.