Pushups are great exercise for women who are not comfortable lifting barbells or heavy dumbbells in fear of bulkiness. It is a compound exercise which is great for building strength in the chest, upper back, forearms, wrists. If done properly, it is excellent in building the core muscles in the middle of your body. Pushups also can be done from the knees; this is ideal for those who are just starting out on the exercise or for those who are stronger there is the full military pushup which starts with high plank position.

Now that we’ve mastered the basics of pushup, let’s bring it to another level by incorporating the ball into the routine. You may choose to use fitness ball or medicine ball or just a regular football/volleyball will give you the same results if performed correctly.

1) Ball pushups

Get into pushup position with the ball under your chest. Keep the body rigid from head to toe, with the spine in neutral position, while balancing on toes.  Start by bending your arms to lower your chest to the ball. Inhale as you descend, at the same time be mindful of over aching the lower back. Exhale as you ascend.

2) Ball roll uneven pushups

Start in plank position with right hand on the ball and left hand on the floor (A). Tighten abs and squeeze shoulder blades together as you bend your elbows to lower your chest toward the floor (B). Push back up, then use your right hand to roll the ball to your left hand. Repeat sequence on the left side

3) Push up with tuck crunch

Place your belly on a ball and walk your hands out so the ball is under your shins. Bend the elbows and slowly lower your chest to the floor, doing a push-up. Then straighten your arms and draw your knees forward into your chest, this will send your pelvis up and bring the ball closer to your face. Extend legs straight back, repeat this sequence for a total of 15 to 20 times.

Train hard, fight easy!

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