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Nutrition Topics Nutrition ProductsRecipesVitamins & MineralsWeight Management Latest in Nutrition WEB SERIES Maximum Wellness Workout Wednesday LATEST IN WEB SERIES Shop SHOP Bars & Drinks Bundle & Save CBD Diet & Energy Essential Oils Fitness Accessories Joints Support & Omegas Lab Tests Men's Health On Sale Products Performance Probiotics & Digestion Protein Superfoods & Plant Based Targeted Health Training Programs Vitamins & Minerals Women's Health LATEST PRODUCTS Fitness Fitness Topics Performance Recovery Fitness Essential Amino Acids Support Muscle Protein Synthesis Fitness Maximizing Recovery After Training & Competition Fitness The Keto Diet Plan May Benefit Body Builders Fitness High Intensity Interval Exercise VS Moderate Intensity, Continuous Training Health & Wellness Top Five Tips to Avoid Training too Much Fitness Vitamins and Minerals to Improve Adolescent Fitness Latest in Fitness Health & Wellness Health & Wellness Topics Health & Wellness Products Immunity Men's Health Women's Health Health & Wellness Nutritional Factors May Modify Risk to Covid-19 Health & Wellness COVID-19: Vitamin D May Modulate Risk & Severity Health & Wellness Fish Oil Lowers Cardiovascular Disease Risk Health & Wellness Teenagers Top Five Foods for Success Health & Wellness Research Confirms Optimum Vitamin D Blood Values Vitamins & Minerals Are Multivitamins Right for You? Latest in Health & Wellness Nutrition Nutrition Topics Nutrition Products Recipes Vitamins & Minerals Weight Management Nutrition Top Five Foods to Fight Inflammation Recipes High Protein Blue Berry Pancakes Nutrition The Top Five Healthy Foods for Women High Protein Recipes Egg & Turkey Stuffed Peppers Low Carb Recipes Hearty Breakfast Sausage Nutrition Are Cleansing Supplements Right for You? Latest in Nutrition WEB SERIES WEB SERIESpodcastsMaximum Wellness podcastsWorkout Wednesday LATEST IN WEB SERIES Workout Wednesday BOSU Ball Exercise 1: Pushups Date July 16, 2021 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.