The Bosu kneeling push up is a versatile exercise that combines elements of a traditional push up with the added challenge of balancing on a Bosu ball. To perform this exercise, start by kneeling on the ground with your hands placed on the flat side of the Bosu ball. Keep your arms straight and your core engaged as you slowly lower your chest towards the ball, bending your elbows. Push back up to the starting position and repeat for several reps. This exercise targets the chest, shoulders, and arms while also engaging the core for stability. It can be modified for different fitness levels by adjusting the height of the Bosu ball or performing the push up on your toes instead of your knees.
Do each time for how long
Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time
Do daily two times, or do as per instructed by your doctor.
Do for how many days
Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
Place BOSU domed side down.
Kneel and place hands on sides of BOSU as shown.
Perform a push up.
Lower and repeat.
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Video Tutorial
Body Part
Chest, Shoulder, Elbow & Wrist
Type of Muscles
Pectoral , Triceps
Category of Exercise
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Type of Exercise
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Body Position
Kneeling
Difficulty Level
Medium
Direction of Exercise
Flextion, Extenstion
Type of Action
Extension, Abduction, Elevation
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
Improved core stability
Increased upper body strength
Engages multiple muscle groups
Enhanced balance and coordination
Targets chest, arms, and shoulders
Can be modified for different fitness levels
Helps improve posture
Can be used for rehabilitation purposes
Adds variety to traditional push up exercises
Can be incorporated into a full body workout routine
The Bosu kneeling push up exercise should be avoided if you have any existing shoulder, wrist, or back injuries. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for beginners or those with weak core muscles, as it requires a lot of stability and strength to perform correctly. If you are pregnant, it is best to avoid this exercise as it may put too much pressure on your abdominal muscles. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it involves balancing on an unstable surface.
Precautions
As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)
