Push-ups are one of my favorite exercises because they target so many muscles at once. You'll work your shoulders, biceps, pecs, upper back, and abs all at the same time. Doing the same old push-ups all the time can get boring so here's another variation to add to your routine. When you use a ball to elevate your upper body, you'll work your muscles differently, and since it's tough to balance on the ball, you'll be using your legs, butt and core more to help you remain stabilized.
- Place your palms firmly on either side of the top of a ball. Keep your arms straight and extend your legs straight back behind you, so your spine is nice and long. Draw your naval in to engage your core, which will help to protect your lower back from strain. It may be easier to stay balanced if you separate your feet a little more. This is the start position.
- Inhale and bend your elbows to lower your chest down to the ball. Exhale to straighten your arms, coming back to the start position.
- Do a total of 15 to 20 repetitions. Take a break, and then try to do another set.
Fit's Tip: If it's too tough at first, try placing the ball against a wall until you get stronger.
Esprit
Derek Lam
Saint Tropez
I have a ball at home. I will try this!
1The hardest part is gripping the ball.
2I love this. I find it easier on my wrists but tougher on my core, chest and shoulders.
3another way to do this is with a bosu, with the flat side up. this helps with the difficulty of gripping the ball, as you are gripping the hard plastic bottom instead, but it still has the core challenge of a ball.
4wow this sounds great
5I do this with the bosu instead because I can't grip the ball properly.
6I do these. It's tougher to do it on a really inflated ball, so if you're a beginner, you may want to let some of the air out of your ball before you do them.
7At one of the classes I go to at the gym we do this, but always after we have done cardio and are a little sweaty and I must have bad form cause I am more focused about not slipping off
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