Performing push-ups on a med ball can add an element of instability, engaging more muscles and challenging your core. Here are step-by-step instructions for doing push-ups on a medicine ball:
Video Instructions On How To Do Push-Ups On Med Ball
Equipment Needed:
- Medicine ball
Instructions:
- Warm-up: Before starting any exercise, it’s essential to warm up your body. Perform a light cardio warm-up such as jogging in place or jumping jacks for 5-10 minutes to increase blood flow to your muscles.
- Positioning:
- Place the medicine ball on the floor.
- Get into a plank position with your hands on the medicine ball. Your hands should be directly under your shoulders, and your body should form a straight line from head to heels.
- Engage Core Muscles:
- Tighten your core muscles to stabilize your body.
- Keep your feet close together for more stability or spread them wider for added balance.
- Lowering Phase:
- Bend your elbows and lower your chest toward the medicine ball. Keep your body in a straight line.
- Lower your chest as close to the ball as possible while maintaining control.
- Pushing Phase:
- Push through your palms to straighten your arms and return to the starting position.
- Fully extend your arms without locking your elbows.
- Breathing:
- Inhale as you lower your chest toward the medicine ball.
- Exhale as you push back up to the starting position.
- Repetition:
- Perform the desired number of repetitions. Start with a manageable number and gradually increase as you build strength.
- Sets:
- Complete 2-3 sets of push-ups, with a rest period of 1-2 minutes between sets.
- Cool Down:
- After completing the exercise, perform some static stretches to cool down your muscles. Focus on stretching your chest, shoulders, and triceps.
Tips:
- Maintain proper form throughout the exercise to prevent injury.
- If you’re new to this exercise, you may want to start with a larger medicine ball for more stability and gradually progress to a smaller one.
- Listen to your body and choose a modification or variation that suits your fitness level.
Remember to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have pre-existing health conditions or concerns.
