{"id":1845,"date":"2022-05-29T12:01:00","date_gmt":"2022-05-29T19:01:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1845"},"modified":"2022-05-30T09:40:49","modified_gmt":"2022-05-30T16:40:49","slug":"swimmer-on-bosu","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/swimmer-on-bosu\/","title":{"rendered":"Day 111 – Swimmer on BOSU"},"content":{"rendered":"
\n
\"Swimmer<\/figure>\n<\/div>\n\n\n

On day 5<\/a> we introduced the swimmer, an arm and leg raise while flat on your belly. This lends itself perfectly to a BOSU balance trainer. You will train your core as well as your arms and legs.<\/p>\n\n\n\n

HOW TO\u2026<\/strong><\/p>\n\n\n\n

  1. Position yourself belly down on the BOSU ball. You might need to reposition yourself when you perform the next steps to get your center properly aligned for balance.<\/li>
  2. Extend your arm and legs.<\/li>
  3. Now lift your arms and legs at the same time. Try to lift them as high as you can without losing your balance.<\/li>
  4. Hold for a few seconds, and then lower arms and legs again.<\/li><\/ol>\n\n\n\n

    Note:<\/strong> Make sure to align your breathing with the movement for maximum effort and results.<\/p>\n\n\n\n

    Progression:<\/strong>\u00a0Perform the Swimmer on BOSU<\/a> 10 times in sequence, hold the swimmer pose for 3 seconds.<\/p>\n\n\n\n

    Variation:<\/strong> Too difficult? Limit the height of the arm and leg lift. It also helps to spread your arms and legs a little more as it makes the balance easier.<\/p>\n\n\n\n

    <\/p>\n","protected":false},"excerpt":{"rendered":"

    Swimmer on BOSU<\/p>\n","protected":false},"author":2,"featured_media":2919,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[183,178],"class_list":["post-1845","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-bosu","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1845","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1845"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1845\/revisions"}],"predecessor-version":[{"id":3605,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1845\/revisions\/3605"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2919"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1845"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1845"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1845"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}