Kneeling Pushup on the Ball
Starting Position
- To start the kneeling pushup on the ball, kneel in front of the ball and place your hands on the exercise ball about shoulder width apart. The further back you are from the ball, the more difficult this ball exercise will be.
- Pull your shoulder blades down and back.
- Before attempting to move, activate your abdominal muscles as you have learned in the other beginner exercise ball exercises.
- Lower your chest to the ball slowly.
- Slowly rise back up to the starting position.
- Maintain neutral spinal position throughout the exercise.
- Pectoral muscles, deltoids, triceps.
- Start slowly and be sure to maintain correct form at all times.
- Do not allow your hips to sag.
- Do not lose engagement of your abdominals
- If you feel your shoulder blades winging or moving up or forward you may need to work on your scapular stabilizers - try Static Leaning on your Knees and Leaning Straight first with the ball on the wall.
- If you experience any shoulder pain, stop.
- Use a smaller ball. The more horizontal you are, the more difficult is the exercise.
- Start from a kneeling position further away from the ball.
- Add air to make your exercise ball firmer. As the ball wants to roll away it will demand more from you to keep it steady.
- Try the plank on the ball with knees straight and arms straight then
- Try Push ups on Ball with knees straight.
For your first attempt at this, prop your exercise ball into a corner to prevent it from rolling away. Once you get comfortable with this you can bring it away from the wall for a bit of a challenge.
Repeat this ball
exercise 6
times.
Repeat this ball
exercise 10
times.
Repeat this ball
exercise 15
times.Return to the top of Kneeling Pushup on the Ball
|
|