There are many different ways you can do stability ball push ups. This page talks about push ups with 2 hands on 1 stability ball.
Because the stability ball is unstable you will get a significant increase in core muscle work, and your shoulder stabilizers will work much harder than on the floor.
Below are pictures of push ups with the hands on a stability ball.
Starting Position: Begin by placing your hands on top of a stability ball. Make sure that your hands are underneath your shoulders.
Keep your core muscles engaged and keep your spine in good alignment.
Form: While keeping your elbows close to your body, inhale as you lower your chest towards the stability ball. Hold for a brief second and then exhale and push yourself back up to the starting position.
Personal Trainer Tips: Elbow position is important in this exercise. Make sure you keep your elbows close to your body.
The stability ball is very unstable, so move slowly.
1 Leg Variation
To increase the challenge on your core muscles, you can lift one leg. Obviously, the leg that is on the floor must support your entire body weight and your quads, hip flexors, and core muscles will all work harder on that side.
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. Either variation will increase the challenge to your core muscles.
This is an advanced exercise, so you should not attempt this if you are just beginning a fitness routine.
First, build up your strength with regular push ups.
To make your transition a little easier you can have a friend or workout partner hold onto the ball so it doesn't move as much under your shoulders. Or you can place the ball against a stable surface like the wall to help keep it in place under your shoulders.
Push Ups are a great exercise and using a stability ball can be a fun and challenging way to do push ups.
Yours in health,
Dr. Charles PT/PT
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