Push-Ups With Feet On An Exercise Ball
Benefits Of This Exercise
- Strengthens chest muscles
- Improves coordination and balance
- Increases core strength
- Improves posture
- Helps develop muscular endurance
- Can be modified with a flat bench to increase difficulty
- Can be done with no equipment
Step by Step Instructions For Push-Ups With Feet On An Exercise Ball
- Lie on the floor face down and position your hands approximately 36 inches apart, supporting your torso at arms length.
- Place an exercise ball beneath your toes to elevate your body.
- Inhale as you lower yourself towards the floor, bringing your chest close to touching the ground.
- Exhale and engage your pectoral muscles to push your upper body back up to the starting position. Squeeze your chest as you do this.
- Pause for a moment in the contracted position, then repeat the movement for the recommended number of repetitions.
Variations: Alternatively, you can use a flat bench instead of an exercise ball to elevate your body.
See Also: Push-Up
Warm Up Tips
- Start with a proper warm-up to prepare your muscles for the exercise.
- Perform some light cardio exercises such as jogging or jumping jacks to increase your heart rate.
- Do dynamic stretches for your chest, shoulders, and arms to improve flexibility and range of motion.
- Warm up your core muscles with exercises like planks or mountain climbers.
- Perform a few sets of regular push-ups to activate your chest muscles and get them ready for the challenge of push-ups with feet on an exercise ball.
- Gradually increase the difficulty by placing your feet on a stability ball and practicing balancing exercises.
- Take breaks in between sets to rest and recover.
- Listen to your body and stop if you experience any pain or discomfort.
- After completing the exercise, cool down with some static stretches to relax your muscles and prevent post-workout soreness.
Push-Ups With Feet On An Exercise Ball Safety Tips
- Ensure that the exercise ball is properly inflated and stable before starting the exercise.
- Place the exercise ball on a non-slip surface to prevent it from moving or slipping during the exercise.
- Start with a smaller range of motion and gradually increase it as you become more comfortable and stronger.
- Engage your core muscles throughout the exercise to maintain stability and prevent strain on your lower back.
- Keep your body in a straight line from your head to your toes throughout the exercise.
- Avoid locking your elbows at the top of the movement to prevent strain on your joints.
- If you experience any pain or discomfort in your wrists, modify the exercise by performing it on a flat bench instead of an exercise ball.
- Listen to your body and stop the exercise if you feel any sharp or intense pain.
- Consult with a fitness professional or trainer before attempting this exercise if you have any pre-existing injuries or conditions.
- Perform the exercise in a controlled manner and focus on proper form rather than speed or quantity of repetitions.