9
16
P
USH
-U
P WITH
P
LATFORM
T
ILT
Fig. 15
Fig. 16
Fig. 3
Fig. 4
P
RACTICING
"C
ENTERED
" P
OSITION
When you are comfortable stepping on and off the BOSU
®
dome in
all directions, you are ready to practice "centered" position. Step up
on top of the dome, and place your feet about hip width apart or
slightly narrower. Place your arms out to the sides for balance
assistance, or place the hands on your hips for more balance
challenge. Try to maintain good posture, with the knees "soft" (not
locked) and the feet as level as possible (See Fig. 3). As you stand
on the BOSU
®
you will feel your core muscles (abs and back)
working to maintain balance. The muscles in your feet and lower
legs are also working hard. Relax and let your body find the "path
of least resistance." You will discover that it is impossible to stand
completely still! This is perfectly normal, and as your balance and
coordination improve, your body will become more and more
efficient at maintaining balance.
For more challenge, turn your head from side to side, tilt the head
from side to side (See Fig. 4), or close your eyes for a few seconds.
These variations are very challenging and may take time and
patience to master.
P
ERFORM
12
TO
20
REPETITIONS
.
The goal of this exercise is to challenge upper body strength and
core stabilization.
Turn the BOSU
®
on the dome so that the platform is facing up. Begin
in a kneeling position with the hands grasping the recessed grips on
the sides of the platform. With straight arms, align the chest over the
center of the platform. Keep the knees bent and in contact with the
floor, or extend the legs for more challenge. Bend the elbows and
lower the body into a push-up (See Fig. 15). Press back up to a
straight-arm position and hold with good body alignment. Keeping the
elbows extended, tilt the platform slightly to one side (See Fig. 16).
Allow the entire body to tilt, keeping the core muscles contracted for
stabilization. Tilt the platform back to a level position. Alternate a
single push-up with a tilt to one side. Repeat the push-up and tilt to
the other side. Each push-up/tilt equals one repetition.
