Exercise Ball Push Offs
- Kneel on
the floor in front of the ball and slide forward so that you are lying
over the ball with the ball situated between your feet.
your abdominals so that your
absolutely straight and grip the exercise ball with your ankles.
you squeeze the ball tightly between your feet,
lower your chest to the floor and push off the ground with your arms.
- As you return
to the ground absorb the impact by bending your
elbows and lower your chest to the floor again.
- Then forcefully push
- This is a very
difficult exercise ball exercise for pectoral and triceps muscles.
must be capable of doing at least 10 of the Push Ups 2
before even attempting
- Do not let your hips
sag as you perform this ball
- Keep your neck stable
by pressing your tongue to the roof of your mouth.
- Pretend you hold a
grapefruit between your chin and your chest to help engage your neck
- If you find your hips
sagging on impact, bounce more
lightly, or go back
to Push Ups 2.
to lift the ball with your feet as you rise up.
the Shock Lockout.
Not only do you need strength in your
, but also your
scapular stabilizers. Your serratus anterior, posterior, pec minor, and
rhomboids work hard during this exercise to hold your shoulder blades
against your chest. Like your spine, your shoulders can also
Other exercises you can do to work on scapular stability are as follows:
, for the very beginner
Wax On/Wax Off
Repeat this 3
Repeat this 6
Repeat this 10 times.
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