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Easy Pushups






easy pushup start



easy pushups down

Starting Position
  • To start the easy pushups, kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your knees or thighs.
  • Contract your abdominals so that your back remains straight.
  • Lift your legs so you form a straight line from your feet to your head
  • Hands should be situated directly under your shoulders.
Action
  • Slowly lower yourself to the floor by bending your elbows.
  • Imagining yourself pivoting over the ball so that as your shoulders move down toward the floor your straight legs rise up toward the ceiling.
  • Push your self back up keeping yourself perfectly straight.
Prime Movers
  • Pectoral muscles, deltoid, triceps.
Physio Tips
  • If you have difficulty with this easy pushup try moving back so that the ball is under the top of your thighs.
  • Practice Knee Pushup on Ball, and Pushups on Ball while maintaining good form before trying this exercise.
  • Don't lock your elbows at the top of the movement.
  • Keep your neck straight, chin tucked. Don't allow your chin to fall toward the floor, and don't tilt your head back.
  • There should be no pain the the shoulders or neck doing this exercise. If you experience pain, see your physical therapist to determine if this ball exercise is appropriate for you.
Progression
  • Try moving the ball closer to your feet. The further the ball is from your pelvis the more difficult this ball exercise becomes.
  • Try Pushups 2

This is a great exercise if you have weaknesses in your shoulders. If you are trying to do the perfect pushup, you'll need someplace to start. This easy pushup exercise works the shoulders and chest through the full range of motion while removing a lot of the weight and it's easier to make it more difficult simply by moving the exercise ball.

1ballsRepeat this ball exercise 6 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times



1ballsBeginner 2ballsIntermediate 3balls      Expert

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