How to do hands to feet on stability ball push-up

Learn how to do hands on to feet on stability ball push-up. Presented by Real Jock Gay Fitness Health & Life.

Benefits
We think of push-ups as a classic, but here's a great variation on the old favorite that will increase the amount of weight you can lift in your traditional chest exercises. By using the stability ball, you use micro-changes in balance to strengthen your stabilizer muscles in your shoulders and consequently push your chest muscles further.

Starting Position
Place both hands on a stability ball and position the rest of your body like a plank. Your abdominals should be held in so that your stomach does not dip, and your back should be flat so that your buttocks do not come up. Make sure that you position yourself so that the ball does not roll.

Exercise
1. Perform a push-up, lowering your chest until it touches the ball, and then press yourself back up. As you lower yourself, your elbows should come out to the side as you press down, and your shoulder blades should come together.
2. After you have finished 10 of the push-ups with your hands on the ball, reverse your position so that your toes are on the ball and your hands are on the floor. You will again be in the plank position, but with your head lower than your feet. Your shins and shoe laces will be on the ball, keeping your toes pointed so that you avoid perching on the ball with your toes.
3. Again perform a push-up, lowering your chest to the floor and pressing back up as you keep the ball stable under your legs. Repeat for a total of 10 push-ups with your feet elevated.

Beginner Variation
For an easier version of this exercise, stand facing a wall and hold the ball against the wall as you do forward push-ups in a standing position. This will help you develop the control you will need for the floor version of the exercise.