Push Up (on Stability Ball)

The push-up on a stability ball is a challenging variation of a traditional push-up that targets your chest, shoulders, triceps, and core muscles. By adding the stability ball, you introduce an element of instability, which requires your muscles to work harder to maintain balance and control throughout the exercise. To perform a push-up on a stability ball, start by kneeling in front of the ball and placing your hands shoulder-width apart on the top of the ball. Walk your hands forward, rolling the ball under your body until your legs are fully extended, and your body is in a plank position with your hands directly below your shoulders. From here, lower your chest towards the ball by bending your elbows, keeping them close to your body. Ensure that your core is engaged and your body remains in a straight line from your head to your heels. Push back up, straightening your arms and returning to the starting position. The push-up on a stability ball not only targets your upper body muscles like the chest, shoulders, and triceps but also engages your core muscles to help stabilize your body throughout the movement. It helps improve overall upper body strength, posture, and muscular endurance. Remember to start with a stability ball that provides the right level of challenge. If you're a beginner or new to the exercise, you may want to start with a larger stability ball or even perform the exercise against a wall instead, gradually progressing to a smaller stability ball as you become more comfortable and stronger. Include push-ups on a stability ball in your regular workout routine to add variety and intensity to your upper body training while also engaging your core for a complete full-body workout. As always, listen to your body, maintain proper form, and gradually increase repetitions or difficulty level as you progress.

Instructions

• Start by placing a stability ball on the floor and position yourself facing downward with your hands on the ball, slightly wider than shoulder-width apart.
• Gently roll forward and walk your hands out until your thighs are resting on the ball and your body is in a straight line from head to toe.
• Lower your chest towards the stability ball by bending your elbows, keeping them close to your body, until your chest is just above the ball.
• Pause for a brief moment at the bottom of the movement, then push through your palms to straighten your arms and return to the starting position.
• Repeat for the desired number of repetitions, maintaining a controlled and steady pace throughout the exercise.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability.
• Focus on keeping your body in a straight line from head to toe.
• Place your hands slightly wider than shoulder-width apart for better support.
• Don't let your elbows flare out to the sides; keep them close to your body.
• Take your time and perform the push-up with control, avoiding any jerky movements.
• Focus on using your chest and triceps to push yourself back up.
• Modify the exercise by performing push-ups on your knees if needed.
• Challenge yourself by gradually increasing the number of repetitions or sets.
• Consult with a fitness professional to ensure proper form and technique.
• Incorporate other chest and arm exercises into your workout routine for balanced strength development.