Push-Ups With Feet On An Exercise Ball
Push-Ups With Feet On An Exercise Ball is an effective exercise for strengthening your chest muscles. This exercise requires you to lie face down on the floor with your hands shoulder-width apart, toes resting on an exercise ball, and your body elevated. As you inhale, lower yourself until your chest almost touches the floor. Then, using your pectoral muscles, press your upper body back up to the starting position and exhale. After a brief pause, repeat the movement for the prescribed amount of repetitions. Variations of this exercise include using a flat bench to elevate your body instead of an exercise ball.
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
Body Only
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.
Incorporating Into Other Workouts
To incorporate Push-Ups With Feet On An Exercise Ball into your workouts, you can follow these steps:
1. Start by lying face down on the floor with your hands placed about 36 inches apart from each other, holding your torso up at arms length.
2. Place your toes on top of an exercise ball, ensuring that your body is elevated.
3. Inhale as you lower yourself down until your chest almost touches the floor. This engages your chest muscles.
4. Exhale and use your pectoral muscles to press your upper body back up to the starting position. Squeeze your chest as you perform this step.
5. Pause for a second at the contracted position, feeling the tension in your chest muscles.
6. Repeat the movement for the prescribed number of repetitions, focusing on maintaining proper form and control throughout.
Variation: If you don't have an exercise ball, you can use a flat bench to elevate your body instead. This will still target your chest muscles effectively.
Remember to warm up before starting your workout and listen to your body. Adjust the difficulty level by modifying the number of repetitions or using additional resistance if needed. Incorporate Push-Ups With Feet On An Exercise Ball into your routine regularly to strengthen your chest muscles and improve overall upper body strength.