Pushups
Starting
Position
- Start this pushups
ball exercise as you did for 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 under your feet.
- Ankles should be held
at about 90 degrees so the ball is in contact with your toes. (an
easier version is with the tops of your feet on the exercise ball)
- Contract
your abdominals so that your
back remains straight.
- If you were to place a
broom handle on your back it should touch your sacrum, your thoracic
spine and the back of your head. You should have about an inch of space
between the small of your back and the broom handle. If yourself
sagging in the starting position you are too weak in the core to
attempt this exercise. Try
something
more rudimentary.
Action
- Slowly
lower yourself to the floor by bending your elbows.
- Push
your self back up.
Prime
Movers
- Pectoral muscles,
deltoid, triceps.
Physio
Tips
- If
you have difficulty with this exercise try moving back so that the ball
is under your knees -
Push Ups 1.
- Try
the static Reverse Plank.
- Don't
lock your elbows at the top of the movement.
- Any sagging or shaking
means your core musculature has fatigued - stop now.
Progression
This exercise is very demanding on your rotator cuff and scapular
stabilizers. You should not have pain doing this exercise. If you feel
you need more work on your scapular stabilizers because your shoulders
feel shaky or you feel your shoulder blades are sticking out, try the
following exercises:
- Static
holds
on your knees, progressing to
holds
in standing..
- Ball on the wall exercises such as
wax
on/ wax off..
- The
wall
push up
- The
wall
hold up front and
back
- and of course
the
simple plank on the floor is
great
You can emphasize chest muscles by spreading your hands a bit further
apart. Bringing hands closer together requires more work from your
triceps.
If you've done this exercise for the prescribed number of repetitions
and you want a little extra. Try bringing the ball under your
ankles or legs for another set of 10 to 15 repetitions.
Be sure to observe all
precautions.
Repeat this ball
exercise 6
times.
Repeat this ball
exercise 10
times.
Repeat this ball
exercise 15
times.
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