If you want a strong, sexy upper body for summer, stability ball pushups should be your new best friend. In addition to your arms, shoulders and chest, these pushups also work your core, because the unstable surface of the ball forces you to engage it. Just like pushups on the floor, stability ball pushups can be modified to meet your fitness level. With perfect form, you’ll be smiling all throughout the summer.
Kneel on the floor behind a stability ball. Then push your tummy over the ball while walking your hands forward over the floor. Stop the forward motion when the ball is underneath your thighs.
Extend your feet behind you and look down at the floor so your body is aligned from head to toe.
Point your fingers forward and place your palms shoulder-width or a little wider than shoulder-width apart on the floor.
Contract your abs, buttocks and legs, and keep your body straight as a plank. Avoid rounding or arching your back, or pushing your hips in the air. This is your starting position.
Inhale, bend your elbows out and slowly lower your upper body to the floor. Count to three during the descent to make sure that you’re moving slowly and leading with your chest. The motion of your body should resemble that of a seesaw; your feet should rise up as your upper body lowers.
Extend your elbows when your chest is about 2 inches above the floor or when your upper arms are parallel to the floor. Pretend you’re trying to push the floor away from you. Count to three during the ascent and exhale as you come back to the starting point.
Work your way up to finishing eight to 12 stability ball pushups, and two or three sets.
Place the ball under your shins or under your feet for a greater challenge.
Perform stability ball pushups sideways in a mirror so you can monitor your form.