Purpose
Exercises
chest, arms, back, abdominal and all of your stabilizer muscles.
Starting Position
(Figure 1)
-
Roll out over
the ball until your shins are on the ball.
-
Straighten your
body as a rigid plank from head to toe.
-
Pull your
abdominal muscles in.
-
Place your hands
at the level of your shoulders, and a comfortable width apart.
Movement
-
As you inhale,
bend your arms and drop your chest to the ground, holding your alignment.
-
Do not take your
body below the level of your elbows. Figure 8.
-
Exhale as you
press the floor away from you, making sure you engage your chest muscles.
|
Pace |
3
seconds up
Do not
hold
3
seconds down |
|
|
Reps |
Repeat 8-10
times |
|
|
Sets |
2 |
|
|
|
|
|
|
Tips
-
Keep your
body in perfect alignment.
-
Do not let
your head drop or your lower back sag down.
-
Do not
strain your neck or shoulders.
-
Do not snap
your elbows at the top.
-
Do not do
this exercise with your knees on the ball; knees can be directly above
or below the ball.
-
To increase
the difficulty of this exercise, position your body so your feet are
closer to the ball (ultimately just your toes would be on the ball).
For the very advanced, lift one leg straight up off the ball, and hold
as you do the pushup.
General
Caution and Disclaimer
As with any
exercise, always exercise caution. If you have any concern about
your ability to perform an exercise, consult your physician first.
If an exercise begins to hurt you in any way, discontinue the exercise
immediately.
© 2008
Hydration Health & Fitness, LLC
|
|
|
Figure 1
Figure 2 |