The stability ball pushup is a great exercise to strengthen the whole of your upper body while simultaneously working your core balance and abdominal muscles.
If I could only do one upper body ball exercise this would be the one!
Because doing proper pushups works the whole upper body, the chest, arms, shoulders, back... and doing a pushup on the ball works the core musculature of the trunk at the same time.
What a perfect exercise!
Kind of like eating an egg or banana you get all you need from one perfect thing.
Postition for your Pushup ball exercise free Pilates:
Beginner Pushup Position
Lying with your stomach on the ball walk out until your pelvis (hips) are supported on the ball with legs long and hands directly under your shoulders.
Your hamstrings (back of the thigh) and buttock muscles should be engaged so that your body is one long plank so you'll move like a teeter totter with the fulcrum(center) as your navel.
Intermediate Exercise Ball Pushup Position
Walk yourself out until your thighs or kneecaps are positioned on the ball.
Reach out through the back of the legs and buttocks so they feel tight and you are long and strong.
Walk yourself out until your shins or feet are positioned on the stability ball with your body long and strong like a plank, you can flex slightly at the lower back to protect it from hyper-extending.
Your hands should be positioned directly under your shoulders.
Bend your arms lowering your chest down between your hands on your core ball.
While you lower the upper body the lower body should go up like a teeter totter would. Then press yourself back up by straightening your arms until you are in a plank position again.
Beginners may want to only bend the arms a little bit until you are able to go lower keeping the ball still.
Tips: Keep the abdominals and backs of the legs tight. The elbows, when bending should fall back towards the hips so you get more work in the triceps and backs of the shoulders.
Check out all of My Exercise of the Month Moves!
Apr 23, 20 06:20 PM
It's 2 yrs.post op since I had total knee replacement in both knees. In order for them to last it's recommended that you lift not more than 25 lbs. Pilates
Aug 11, 17 12:29 AM
Dear Jennifer, I just wanted to reach out and thank you for dramatically improving and changing my life. About a year ago, I woke up in debilitating
Jul 12, 17 06:44 PM
Hi, I had a total right hip replacement 8 months ago; I rehabbed really quickly, although I was also (and still am) dealing with L4 spondylolisthesis.
This is a 34 minute dvd that will challenge your core while strengthening both your upper and lower body, improving your balance, posture, and helping to rev up your energy!
Look and Feel Great!
Go here to buy the JUST released Pilates Core Ball Workout DVD!