Swimming
This is a great exercise for the muscle of your complete posterior (rear). It will work the hamstring - glutes and back muscles, as well as those of your shoulders.
Avoid this movement if you feel any discomfort in your lower back.
Rest your stomach on the central, domed surface of the Bosu, having your legs and arms extended.
Exhale and lift your arms and legs off the floor, to a parallel position with the ground.
Smoothly make small flutter movements with both your arms and legs, aiming to control the tempo and range of movement - either work larger movements to generate greater muscle strength, or faster movements to work balance.
Beginners should try and work with either just their legs or arms, gradually building up their strength in order to progress to work both arms and legs.
Intermediates look at performing the exercises for 2 sets of 30+ seconds, breathing comfortably throughout.
Advanced work for 45+ seconds, (3 sets) using a combination of both fast movements to assist with balance and also larger movements to assist with strength.