Push ups on exercise ball is a great way to add variety and challenge to your usual push up routine. It targets your chest, triceps, shoulders, and core muscles all at once. If you're looking for a new challenge to add to your workout, this exercise is worth trying. Here's how to do it properly:
Step 1: Get into a Plank Position
Start by placing your hands on the exercise ball and getting into a plank position. Your hands should be shoulder-width apart and your feet should be hip-width apart. Your body should form a straight line from head to heels.
Step 2: Lower Yourself Down
Slowly lower yourself down towards the exercise ball by bending your elbows. Keep your body straight and your core engaged. Lower yourself as much as you can without touching the ball.
Step 3: Push Yourself Up
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Push yourself back up to the starting position by straightening your arms. Keep your core engaged and your body straight throughout the movement.
Step 4: Repeat
Repeat the movement for your desired number of repetitions. If you're just starting out, aim for 8-10 reps and gradually increase as you get stronger.
Tips for Proper Form
Here are some tips to make sure you're doing push ups on exercise ball with proper form:
- Keep your hands directly under your shoulders.
- Engage your core throughout the movement.
- Keep your elbows close to your body.
- Don't let your lower back sag.
- Keep your head in line with your spine.
Variations
If you want to mix things up, here are some variations you can try:
- Wide-grip push ups on exercise ball
- Close-grip push ups on exercise ball
- One-arm push ups on exercise ball
- Feet-elevated push ups on exercise ball
Benefits of Push Ups on Exercise Ball
Push ups on exercise ball offer several benefits:
- It targets multiple muscle groups at once.
- It improves core stability.
- It increases upper body strength.
- It improves posture.
- It can be done anywhere with an exercise ball.
Conclusion
Push ups on exercise ball is a challenging variation of the traditional push up that targets multiple muscle groups at once. It can be done anywhere with an exercise ball and offers several benefits. Use proper form and gradually increase your repetitions to get the most out of this exercise.