BOSU Ball Exercise 1: Pushups


A recent trend in exercise is to take traditional movements, such as the push-up, squat, and lunge, and perform them on an unstable medium, which increases the difficulty and enhances proprioception – also known as kinesthesia. Kinesthesia, notes WebMD, “is your body’s ability to sense movement, action, and location. Without proprioception, you wouldn’t be able to move without thinking about your next step.”

The BOSU (both sides up) ball, which has been used in a rehabilitative setting, offers the exerciser opportunities to develop better balance via instability training.

Exercise 1: BOSU Push-Ups: dome & flat surface

Position the BOSU ball (flat side down) on a stable surface in an open area. Assume a traditional push-up position – arms fully extended and hands placed directly beneath the shoulders or slightly wider than shoulder-width apart on the dome side of the BOSU ball. Legs should be fully extended with feet together- with the head and spine kept in a neutral position during the movement. Slowly lower the chest toward the top of the BOSU until contact is made. Return to the starting position. An easier variation is to bend the knees, so that the knees stay in contact with the floor during the lowering and elevating. Lower on a 4-count and push up on a 2-count. The advanced version is with the dome side down, which creates more instability, using the same execution as with the dome side down on the flat surface. Breathe normally. Try 5-10 reps.