Push-Up with Feet on an Exercise Ball

How to do it

1. Kneel in front of an exercise ball and walk your hands forward until the ball is under your shins or the tops of your feet.
2. Set your hands under the shoulders and straighten the body into one line from head to heels.
3. Brace the stomach to keep the ball still.
4. Lower the chest towards the floor by bending the elbows.
5. Press back up until the arms are straight.
6. Repeat without letting the ball roll or the hips drop.

Common mistakes

• Letting the hips sag. The feet are raised and the body wants to bend in the middle; the stomach and glutes hold the line.
• Letting the ball roll. A moving ball means the trunk is not still; if it rolls, the push-up has become a balance drill.
• Placing the ball too far down the legs. Under the shins is harder than under the thighs; move it closer to the hips to make it easier until the line can be held.
• Piking at the hips. Lifting the hips takes the load off the chest; the hips stay in line with the shoulders and feet.

Muscles worked

Primary

• Pecs

Secondary

• Shoulders
• Triceps