The Push-Up on Stability Ball is a challenging variation of the traditional push-up exercise that increases the intensity by adding an element of instability. This exercise targets the chest, shoulders, triceps, and core muscles, while also improving balance and stability.
How to perform
To perform a Push-Up on Stability Ball, follow these step-by-step instructions:1. Start by positioning yourself in a plank position with your hands on the stability ball directly underneath your shoulders. Your feet should be hip-width apart and your body should form a straight line from head to heels.
2. Engage your core muscles and lower your chest towards the stability ball by bending your elbows. Keep your elbows close to your body throughout the movement.
3. Lower your body until your chest touches the stability ball, or as close to it as possible. Make sure to keep your body in a straight line and avoid sagging your hips.
4. Press through your palms to straighten your arms and return to the starting position. Make sure to keep your core engaged and maintain stability on the ball.
5. Repeat for the desired number of repetitions, focusing on controlled and smooth movements.
6. To increase the challenge, you can try placing your hands closer together or elevating your feet on a bench or step.
It's important to maintain proper form throughout the exercise to avoid injury and maximize the benefits. Start with a few repetitions and gradually increase the number as you build strength and stability.
Equipment required
Stability Ball
Stability balls are large, inflatable balls commonly used in fitness and physical therapy. They are utilized to improve core strength, balance, flexibility, and overall stability. These balls are versatile equipment that can be used for various exercises like core workouts, balance training, strength training, and stretching. Using a stability ball can enhance muscle performance and improve posture, making it an effective tool for both exercise enthusiasts and individuals in rehabilitation.