How to Do
How to Do X Push Up Over Bosu
Maintain a neutral lumbar or lower spinal posture throughout this exercise.
Do not flex your spine while pressing away from the dome.
Keep your spine in an aligned position.
Do not lift the head and hyperextend the cervical spine, your head should remain aligned with your spine at all times.
Exhale while you're pressing up and continue to breathe normally while performing this isometric contraction.
Beginning
Beginning X Push Up
1. Lie across the dome with the hips and abdomen placed in a centered position on the dome.
2. Extend your legs on the floor in a wide straddle position, you should be resting on your toes.
3. Extend your arms and place your hands on the floor above your head in a wide position so that your body represents an X position.
Movement
X Push Up Movement
1. Press down with your hands and feet and lift your trunk off of the dome.
2. Hold this X position for 10 to 20 seconds, before releasing.
3. Slowly return to your starting position.
4. Perform from two to four sets until you have reached a point of fatigue.
Benefits
X Push Up Benefits
Increases Muscle endurance and strength in the chest, anterior deltoids, and triceps region.
Improves overall balance.
Strengthens and increases core stabilization.
Stabilizes the hip and shoulder girdle.
Exercise Aliases
How to Do a Push Up, Exercise Push Up Variations, Bosu Ball Balance Exercises, Bosu Ball Push ups.
