Exercise for strengthening the core of the body and arms

Goal of the exercise:

  • Strengthening the shoulder muscles, muscles of trunk and pelvis
Default position
  • Kneel on your knees
  • Place your hands on the BOSU and lean on your arms
  • Keep your chin close to your neck
  • Straighten your spine
  • Strengthen your abdominal wall
Phase 1
  • Breath into your stomach, ribs and back and do a push up
  • Bend your arms in your elbows
  • Keep your pelvis and trunk firm and don’t move
  • Different variations of the exercise:
  • Elbows can bend to the sides, so your chest muscles would be exercised
  • Or you can place your hands closer to the center of the BOSU and exercise more your tricepses
Phase 2
  • With exhale, return back to the default position and repeat the whole exercise
  • For stronger people: you can turn the BOSU upside down and exercise against the flat surface
Exercise video tutorial

Common mistakes

  • Slouching the back
  • The chin is sticking out
  • Lifting the shoulders towards the ears
  • Holding the breath

How often to exercise

  • Exercise daily

Videos that might interest you

youtube

Activating the Core Stability

youtube

Stomach plank - variaton of exercise with extensive movement

youtube

Mojžíšová - Fetal position

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Mojžíšová - "airplane" - variation for thoracic spine

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