Things You'll Need:
- Physio ball
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Step 1
Place your knees on the ball and your hands flat on the floor in front of you. Remember to keep your shoulders directly above your hands. Align your shoulders, hips, knees, and ankles in a line. While controlling yourself, slowly lower yourself into a push-up position while maintaining proper alignment. Return to the beginning position and repeat. This is a physio ball push-up.
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Step 2
Do a push-up progression. Place the ball under your stomach and your hands flat on the floor. Roll the ball backward so that only your toes rest on the ball. Align your body, keeping the shoulders directly above the hands. While maintaining control, slowly lower yourself into a push-up position. Return to the starting position and repeat.
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Step 3
Vary the exercise. This time begin with your hands on the ball and your toes on the floor. Remember to keep your body parts in proper alignment. Slowly lower yourself down until your elbows bend into a 90-degree angle. Control the ball and maintain your position.
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Step 4
Place your hands out in front of your shoulders a little bit. Place your knees on the ball, and roll your butt into the air directly above your shoulders and hands. Maintain your pike position and slowly lower yourself down into a push-up position. Keep the ball and your hands stationary. This is a pike push-up.
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Step 5
Put your head and shoulders on the ball. Keep your chin up and your neck in a neutral position. Place your feet apart to make a good base of stability. Pull your abdominal muscles in toward your spine and hold it. Start with weights on your chest and push them towards the sky while exhaling. Lower the weights and inhale and repeat. This is a chest press.
