Push-Ups With Feet On An Exercise Ball

An advanced push-up variation with feet on an unstable exercise ball, increasing core engagement and difficulty while targeting the chest and shoulders.

Instructions

1. Place your hands on the floor about 36 inches apart, holding your torso up at arm’s length.
2. Place your toes on top of an exercise ball to elevate your body.
3. Maintain a straight body line from head to heels while stabilizing on the unstable surface.
4. Lower yourself until your chest almost touches the floor as you inhale.
5. Using your pectoral muscles, press your upper body back up to the starting position.
6. Squeeze your chest as you exhale and reach the starting position.
7. Pause briefly at the top and repeat for the prescribed number of repetitions.

Tips

• The unstable surface requires significant core engagement for stabilization.
• Start with a properly inflated ball that allows your feet to rest firmly.
• Move slowly and deliberately to maintain stability and control.
• This variation builds upper body strength, stability, and core endurance.
• Keep your hips level and avoid rotating or bouncing on the ball.