Category Archives: BOSU

Virtual Fitness: Wide Grip Flying BOSU Push-Up

Wide Grip Flying BOSU Push-Up

The Wide Grip Flying BOSU Push-Up is a core strength training exercise that improves the arms, wrists, upper back, chest and spinal stabilizers.

Instructions: The starting position is one hand on the floor, and the other at the center of the BOSU. The distance between your hands is wider than your shoulders. Elbows are at right angles as you lower down. Fingers point forward.

Caution: This exercise is not for beginners, or someone with weak wrists.

Errors: Lifting the tail. Rounding the back. Bending the knees.

Prerequisite: Ability to perform the exercise without the BOSU.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

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Virtual Fitness: BOSU Core Sequence

BOSU Core Sequence

Pike > Down Plank > Swimming > Side Plank > Rest

AN AD APPEARS IN THIS VIDEO. RIGHT CLICK TO REMOVE.

Movement: This is a repetitive exercise sequence that begins with Pike and then to Down Plank. Perform Pike to Down Plank 3 times, and then lie face down on the BOSU to perform Swimming once, by moving your arms at the shoulders, keeping elbows straight. Slowly transition to Side Plank by resting on the forearms, and then your hands. Side Plank is performed on both sides.

Modifications: 1) Do fewer Pike to Down Plank. 2) Eliminate the BOSU. 3) Perform the exercise on a foam pad instead of the BOSU.

Benefits: Strengthens shoulders, arms, chest, core.

Prerequisite: You should be able to do this exercise without the BOSU before attempting the sequence shown in the video. The BOSU Core Exercise Sequence is not for a beginner.

Caution: Move slowly throughout the sequence. Be sure to take a rest at end of each round. The exercise isn’t recommended if your wrists are weak.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.