Push Ups Over A Ball
Push Ups Over A Ball Instructions
Use the push up as part of your whole abdominal workout on either a regular basis or a least three times per week. The abdominal workout itself should be done daily, but the moves can be varied to make it more effective and also to keep your interest high.
You will need a mat and a balance ball for this exercise.
Focus: Pectoral muscles (chest) and triceps (back of the arm).
To get on the ball, kneel in front of it, resting your arms over it. Gently rock forward so that your stomach comes onto the ball and your arms reach the floor. Walk your hands out so that you can balance on your thighs or shins. Pull the abdominals in and engage your buttocks to support your back.
Start Position
Prone over the ball with a neutral pelvis. Rest on either the thighs or shins, with the latter being the more challenging. Your legs should be together, your core muscles tight and the glutei and leg muscles engaged to maintain alignment in the spine. (You should be straight through the shoulders, hips and knees.) Your hands are placed palms down on the mat and situated below the shoulders. Your shoulders should be stabilized and the back of your neck should be long.
Inhale
Bend the elbows so that the chest comes toward the mat. Do not lead with the chin; instead keep length in the back of the neck. Keep the shoulder blades wide; they shouldn’t pinch together as you lower down.
Exhale
Push back to a straight line through the shoulders, hips and knees. Keep the shoulder blades wide; they shouldn’t round as you return up.
Repetitions
Beginners 5 to 8 reps
Intermediate 8 to 15 reps. Take a few deep breaths. Do another set of the same repetitions.