How to Do
How to Do Feet on Stability Ball Push Up With Alternating Abductor Movement
The feet on a stability ball push up with alternating abductor movement should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the feet on a stability ball push up with alternating abductor movement.
Beginning
Beginning Stability Ball Push Up
1. Starting in a push up position, maintain a neutral lower back (don't let your lower back hyper-extend & don't hold it too high).
2. Tighten the belly by pulling the belly button towards the spine and maintain there for the entire exercise.
Movement
Stability Ball Push Up Movement
1. Slowly lift the right leg off the ball and extend it laterally for approx. 500mm (or approx. 20 inches) not allowing the ball to move or the body to twist.
2. Perform a prone push-up movement and alternate from one leg to the other and repeat.
3. After reaching this point return to the starting position and repeat. The exercise is to be done on both sides of the body.
4. Fatigue will appear quickly so quality is the main goal.
5. Don't allow the back to hyper-extend.
6. Begin with extension if abduction (or moving the leg away from the body) is too difficult.
Benefits
Stability Ball Push Up Benefits
Because you're performing a push-up on an unstable surface, using the stability ball engages more core muscles than a regular floor push-up. Using the ball's unstable surface causes your abs to recruit more muscle fibers in general, resulting in a more comprehensive abdominal workout.
Exercise Aliases
how to do a push up, exercise push up variations, stability ball push up.
