Bosu Hand Walk Sideways Kneeling

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The bosu hand walk sideways kneeling workout is a great exercise for targeting the chest muscles.

By using the bosu, the workout adds instability, forcing the chest muscles to work harder for stability.

This exercise primarily engages the pectoralis major and minor, helping to strengthen and tone the chest.

While it also works the shoulders and triceps, the focus remains on the chest muscles throughout the workout.

Kneel down on the floor with your knees hip-width apart and place the bosu ball in front of you.
Place your hands on the bosu ball, positioning them slightly wider than shoulder-width apart.
Engage your core muscles by pulling your belly button towards your spine.
Lift your knees off the floor, coming into a plank position with your body in a straight line from head to toe.
Begin walking your hands to the right side, moving your body sideways while maintaining the plank position.
Continue walking your hands to the right for the desired number of steps, keeping your core engaged and your body stable.
Once you have completed the desired number of steps to the right, reverse the movement and begin walking your hands to the left side.

Start by kneeling on the Bosu with your hands placed firmly on the sides of the dome, fingers pointing forward, and arms fully extended. This position will engage your core and stabilize your upper body, allowing you to focus on activating your chest muscles.
Engage your chest muscles as you slowly walk your hands to the side, maintaining a strong and stable core. Imagine squeezing your chest muscles together as you move, feeling the tension and activation in your pectoral muscles.
Keep your body in a straight line as you walk sideways, avoiding any twisting or bending at the hips. This will ensure that your chest muscles are the primary focus of the exercise, rather than relying on other muscle groups to compensate.
As you walk, maintain a slow and controlled pace, focusing on the mind-muscle connection with your chest. Feel the stretch and contraction in your chest muscles with each step, emphasizing the controlled movement and engagement of your pectorals.
To challenge yourself further and enhance the effectiveness of the exercise, try adding a resistance band around your wrists or ankles. This will provide additional resistance, forcing your chest muscles to work harder and helping you achieve greater strength and definition.