How to Do Bosu Ball Push Ups

Bosu balls are the half-sphere exercise tools that help you fine tune and tone muscles by adding instability to your exercise. As with other exercises, the bosu ball can take your pushups to the next level, making it a great new exercise to integrate into your weekly workout.

Instructions

Difficulty: Moderately Challenging

1. Place the bosu ball's round side down on a clear space in front of you. Put your hands on either side of the bosu ball in a position that allows you to balance. Then, stretch your legs out behind you so you start in pushup position.
2. Slowly lower yourself down until your chest touches the bosu ball. Then, push up explosively until you get just before the point where your elbows lock. Lower yourself back down again to perform your second repetition.
3. Switch to an asymmetrical pushup, especially if you're working to correct injuries or to achieve goals like a one-handed pushup. To do the asymmetrical bosu ball pushup, place one hand on the ground or on an aerobics stepper that's next to the ball. Place the other hand on the flat side of the ball and do sets of six repetitions with each hand.
4. Set up so that your feet rest on the flat surface of the bosu ball while you're in pushup position. Your hands should be flat on the ground or, if you're very advanced, on another bosu ball. Lower down and push back up to do pushups that will stress your core with a focus on your lower abs and obliques.
5. Do your pushups with your hand on the round side of the bosu ball and the flat side of the ball on the ground. Push up explosively so you can maximize the inner chest workout of this modified pushup exercise.