Stability Ball Pushup for Strength and Balance

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.

Check out my Pilates Ball Video free on YouTube!

If I could only do one upper body ball exercise this would be the one!

Why?

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.

Find some great Exercise Ball Tips here.

Postition for your Pushup ball exercise free Pilates:

How to do a Stability Ball Pushup:

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.

Advanced Stability Ball Pushup Position

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.

Movement:

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.

Leave Stability Ball Pushup and find out more about how Pilates exercises can benefit you.

Check out all of My Exercise of the Month Moves!

• Pilates The Hundred for a Great Warmup!
• Pilates Crisscross to work the Waistline!
  
• Pilates Teaser
  
• Pilates Bridging for Pelvic Support.
  
• Stability Ball Pushup for Core and Upper Body Strength.
  
• Cat Stretch to Relieve Back Tension.
  
• Pilates Arrow as The Best Back Exercise.
  
• Stretch Lower Back Muscles with The Spine Stretch Forward.
  
• Pilates Side Kicks to Strengthen the Hips and Legs.
  
• Pilates Leg Circles for Well Toned Legs.
  
• A Great Pilates Stretch For The Lower Back.

• Also, check out our friends at Build Muscle and Burn Fat with Middle Management for more stability ball exercises.
  

Recent Articles

• 
• 
• 
• 
• 

1. Pilates after Total Knee Replacement

   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

   Read More

2. SI Joint Pain Improved with 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

   Read More

3. Hip pain after 4 months of Reformer Pilates

   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.

   Read More