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How to Do a Bosu Push Up with a Stability Ball

The Bosu push up with a stability ball is a very challenging exercise that strengthens and tones the muscles of the chest upper arms, and core. Be sure to have a friend or fellow gym member nearby during your first attempts of this exercise in order to prevent injury.

About the Bosu Push Up with a Stability Ball

Before attempting any new type of strength training exercise, you should understand what muscle groups are targeted. The Bosu push up with a stability ball is an extremely advanced exercise that targets the muscles in the chest, upper arms and core, including the abdominal, obliques and muscles of the lower back. This exercise incorporates the use of a Bosu, which is composed of half a stability ball fused to a black platform on which exercises can be performed. Using a Bosu increases the intensity of the exercise because it decreases the stability of the work surface. During the first few attempts of this exercise, be sure to have a spotter nearby in order to help you and prevent any potential injuries.

Positioning Your Body

Before performing the Bosu push up with a stability ball, it is important to position your body properly. Start by placing the Bosu on the ground with the blue side facing up. Bring a stability ball into your work space, and have your spotter hold it approximately five feet away from the Bosu. Get onto the ground, resting your knees comfortably on the ground for the time being. Position your hands on the outer edge of the Bosu, making sure your fingers are facing forward. Now, with the help of your spotter, lift your feet up and place them on the center of the stability ball. For best results, your spine should be in a straight line. Try to keep your hips and lower back raised so that you are in a straight diagonal line from your head to your feet.

Performing the Bosu Push Up with a Stability Ball

Now that you are positioned properly, you can begin to perform the exercise. Start by taking a few deep breaths. As you inhale, slowly lower your chest toward the ground until your elbows are bent to a 90-degree angle. Use the muscles in your chest, arms and core to push yourself back up to the starting position as you exhale. Do 10 repetitions of the exercise before taking a short break. Do another 2 sets of 10 repetitions.

Increasing the Intensity

This is a very challenging exercise that should only be attempted by experienced exercisers. Once you master the basic form of this exercise, try performing it while closing your eyes. This forces you to more fully engage the muscles in your core in order to help you maintain your balance, thereby making the exercise more challenging.

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