Push Up Bosu Ball

1. Set the Bosu ball on the floor with the dome facing down and the flat platform facing up.
2. Grip the outer edges of the platform with both hands about shoulder width apart.
3. Walk your feet back into a plank position with a straight line from head to heels.
4. Brace your core and keep your hips level, avoiding any sag or pike.
5. Bend your elbows to lower your chest toward the platform, keeping elbows at roughly a 45 degree angle from your torso.
6. Descend until your chest is just above the platform or as low as you can control.
7. Press firmly through your palms to extend your elbows and return to the starting plank.
8. Perform 10 to 15 reps, keeping your grip on the edges steady throughout.

Common Mistakes

• Letting the hips sag: A dropped midsection removes core tension and stresses the lower back. Keep a straight line from shoulders to heels the whole set.
• Gripping too close to the center: Holding the middle of the platform instead of the edges reduces control and can tip the ball. Keep your hands on the outer rim for stability.
• Flaring the elbows to 90 degrees: Wide elbows on an elevated surface put extra strain on the shoulder joints. Keep them angled closer to your torso.
• Bouncing off the platform: Using momentum at the bottom skips the muscle work this variation is meant to add. Pause briefly before pressing back up.