Work your core and your arms with the stability ball push up!
Push ups on a stability ball are a great way to work your core muscles while you're also working your upper body muscles.
Below are pictures of the push up with your feet on a stability ball.
When you put your feet on a stability ball, your quads, hip flexors and abdominal muscles all work much harder to keep your body in good alignment.
If you're up for a challenge try push ups with your feet on a stability ball.
Starting Position: Begin by placing your feet on top of a stability ball. Make sure that your hands are underneath your shoulders, and keep them a little wider than shoulders width apart.
Keep your core muscles engaged and keep your spine in good alignment.
Form: Inhale as you lower your chest towards the floor. Hold for a brief second and then exhale and push yourself back up to the starting position.
Personal Trainer Tips: You can change the intensity of this exercise by changing your position on the ball.
If you are a beginner you can do this exercise with your thighs on the ball and your hands on the floor. As you get stronger, simply walk yourself further out on the ball.
There is also a significant difference in placing the top of your feet on the ball versus placing your toes on the ball.
The basic rule is the less contact you have on the ball, the harder your muscles will have to work in order to stabilize your body. So you can change the intensity by changing how much your body is in contact with the ball.
Make sure you keep your abdominals engaged so that your lower back stays in good alignment throughout.
Also, make sure that you engage your quadriceps so that your knees stay straight throughout.
1 Leg Variation
If you really want to seriously challenge your core muscles, you can lift one leg off the ball.
You can keep one leg lifted for a certain number of reps before changing to the other leg, or you can alternate between lifting your left and right leg.
In addition to this variation, you can also do push ups with your hands on a stability ball.
Yours in health,
Dr. Charles PT/PT
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