The Exercise Ball Pike Push Up is a challenging bodyweight exercise that targets the shoulders, chest, triceps, and core muscles. It involves performing a push up while balancing your feet on an exercise ball in a pike position.
How to perform
Step-by-step instructions:1. Begin by placing an exercise ball on the floor and positioning yourself in a push-up position with your hands on the ground slightly wider than shoulder-width apart and your feet on the exercise ball.
2. Engage your core muscles and lift your hips up towards the ceiling, forming a pike position with your body.
3. Slowly lower your chest towards the ground by bending your elbows, while keeping your body in a straight line from your head to your feet.
4. Push yourself back up to the starting position by straightening your arms, while maintaining the pike position with your hips lifted.
5. Repeat the movement for the desired number of repetitions.
Tips:
- Keep your core tight and your hips lifted throughout the exercise to ensure stability and proper form.
- Focus on using your shoulders, chest, and triceps to perform the push up movement.
- Adjust the difficulty of the exercise by moving the exercise ball closer to or further away from your body. A closer placement will increase the challenge, while a further placement will decrease the intensity.
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.