Pushups on the Ball

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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.


  • 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.



3 seconds up

Do not hold

3 seconds down



Repeat 8-10 times






  • 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