How to Do Physioball Pushups
Pushups are one of the best exercise to help strengthen the chest, shoulder and triceps muscles. If you have been doing pushups for a while and need a more challenging variation try doing the pushups off of a physioball. The physioball pushup is a very challenging exercise. Since the ball with move around as you push against it, you will be challenged to stabilize both your movements as well as the ball. This will hep you to tone and strengthen the muscles even further.
Instructions
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Physioball Pushups
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1
Kneel on the floor with ball in front of you. The larger the ball you use the more challenging this exercise is. If needed, to start you can brace the ball up against a wall just until you get the feel of controlling it.
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2
Place both palms flat on the ball about shoulder width apart. You can do an easier variation by leaving the knees on the floor, or to make it harder push into the ball and lift the knees up.
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3
Tighten your abdominal muscles and focus on keeping the body in a straight line. With this exercise there is a tendency to let the hips drop down especially if your arm muscles are not strong. Make sure you only drop down as far as you can while keeping the hips lifted.
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4
Inhale, bend your elbows and lower your chest towards the ball. Exhale and push into the ball to straighten the arms. Make sure you do not lock the elbows as you come up.
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5
Do eight to twelve repetitions.
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Tips & Warnings
Remember the ball is supposed to move around, that is the challenge to using a physioball versus straight pushups. Keep the movements small and after some practice you will get better.
Use caution with this exercise is you have any wrist, elbow or shoulder injuries. Check with your health care provider if you have any questions.
