Push Ups Over A BOSU
How to do a BOSU pushup flat side up (Challenging)
Doing pushups on the BOSU ball when it’s positioned flat side up is a more advanced move, as it offers a much more unstable surface. Place your hands flat on the platform, spread out even from the center, or grab the side handles of the BOSU.
Extend the legs to come to the top of a pushup or plank. (Positioning your feet wider will make the move easier.)
Bend the elbows slowly until the chest hovers over the platform; then, drive through the heels of the hands to return to the top.
Reps: Do 10 to 20 at the start. Since you’re already at least at intermediate fitness level, that should not be a problem, but start lower if you feel you need to.
If you're not at least at intermediate fitness level, you may want to start out with the BOSU flat side down.
How to do a BOSU pushup flat side down (Easy)
Doing any BOSU exercise with the dome side up (flat side down) is usually a little less intense, but still offers plenty of core challenge.
Here’s how to do a pushup with BOSU flat side down:
Place your hands on the outer sides of the dome, spread out evenly from the center for support.
Step into a plank position with a straight body and a wide grip on the outside of the dome.
Lower your torso by bending your elbows so that your chest almost touches the ball (or as far down as you can go).
Keep the core engaged and your body straight, not raising the hips.
Pause at the bottom of the move, and then extend elbows to return to the starting position.
Reps: Do 5 to 10 if you’re a beginner. More for intermediate/advanced.
Note: These are not stand-alone exercises. Add these pushups to your existing abdominal work, at least 3 times per week.