If you want a little more core strength try the Bosu ball push up with your feet on top of the Bosu Ball.
You can place your hands or feet on an any unstable surface to increase your core strength.
The Bosu ball can be used with either side up and you will get a different stability challenge depending on if you place your hands or feet on the Bosu Ball.
Below are pictures of the push up with your feet on a Bosu ball.
Starting Position: Begin by placing your feet on top of a Bosu ball. Make sure that your hands are underneath your shoulders, and keep them a little wider than shoulders width apart.
Keep your core muscles engaged and keep your spine in good alignment.
Form: Inhale as you lower your chest towards the floor. Hold for a brief second and then exhale and push yourself back up to the starting position.
Personal Trainer Tips: Make sure you keep your abdominals engaged so that your lower back stays in good alignment throughout.
Also, make sure that you engage your quadriceps so that your knees stay straight throughout.
1 Leg Variation
To further increase the challenge on your core muscles, you can lift one leg off the Bosu ball.
You can keep one leg lifted for a certain number of reps before changing to the other leg, or you can alternate between lifting your left and right leg. Either variation will increase the challenge to your legs and core muscles.
In addition to this variation, you can also do push ups with your hands on a Bosu ball.
Yours in health,
Dr. Charles PT/PT
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