A stability, or exercise, ball is a large, air-filled rubber ball that typically is found in gyms, rehabilitation centers and homes. Many strength and flexibility exercises can be performed on a stability ball. By placing your feet on the ball and hands flat on the floor, a more challenging version of the standard pushup is created. However, one backward adjustment of the body's position on the ball will make the pushup easier.
Step 1
Set the stability ball in front of you on a level surface.
Step 2
Squat down and position your hips over the top of the ball.
Step 3
Set your hands flat on the floor.
Step 4
Walk your body forward with your hands until the upper thighs are on top of the ball.
Step 5
Adjust the hands so they are directly below your shoulders.
Step 6
Bend the elbows to lower the torso toward the floor. The ball supports the legs, reducing the amount of weight you press.
Tips and Warnings
- If you roll out too far and the pushup is too difficult, walk your hands backward so more of the lower body is on the ball. The ball acts as a pivot point as you do the push up. The ball shouldn't move; only your body. Position your hands closer together to target triceps more; position your hands farther apart to target the chest and shoulders. Inhale as you lower your body; exhale as you press back up.
- Do not flex or round your lower back. Keep your torso straight. Consult a doctor before beginning an exercise program.
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