Push Up On Stability Ball

1. Kneel behind a stability ball and place both hands on top of it, shoulder width apart.
2. Walk your feet back into a plank position with your body in a straight line from head to heels.
3. Brace your core and squeeze your glutes so your hips do not sag or pike.
4. Bend your elbows and lower your chest toward the ball, keeping your elbows at roughly 45 degrees from your torso.
5. Lower until your chest is close to the ball, then pause briefly to control the ball.
6. Press through your palms to extend your arms and return to the top without letting the ball shoot forward.
7. Perform 3 sets of 8 to 15 reps, dropping to your knees if you lose control of the ball.

Common Mistakes

• Hips sagging: A drooping midsection loads the lower back and makes the ball harder to control. Keep a tight plank from head to heels.
• Hands too far apart: A wide grip on the ball is unstable and strains the shoulders. Keep your hands roughly shoulder width apart.
• Ball shooting out on the press: Pushing too explosively can send the ball flying forward. Press with control, especially near the top.
• Using a soft or underinflated ball: A squishy ball wobbles unpredictably. Use a firm, properly inflated stability ball on a non slip surface.