Unstable Push-Ups: at-home strength training

This is a variation of the classic push-up exercise, performed on an unstable surface, adding to the challenge. If you don't have an exercise ball, you can use almost any type of ball - basketball, soccer ball, medicine ball etc. 

Begin this exercise in the push-up position, with both hands supported on top of the stability ball. From the described position, lower and raise your chest to and from the ball by bending and extending the elbows. While performing this exercise maintain a straight-line alignment from the ankles, knees, hips and shoulders.

Perform both the upward and downward movements in a controlled fashion. 

Depending on your ability, try 10-20 push-ups and 3 reps with a 30 sec rest in between. Try to increase the number of push-ups as you build strength. 

If shoulder pain is making this exercise a challenge. The support and compression provided by the OmoTrain from Bauerfeind can help to ease shoulder pain and improve exercise performance.

Benefits of push-ups

Many people have a love, hate relationship with push-ups. They are well known for building strong shoulders, but there are a couple of other benefits you may not have realised: 

• Push-ups help to improve posture and strengthen the upper body. For more on why posture is so important to your over health: How Bad Posture Affects Your Health
• The downwards motion of a push-up engages every major muscle group - core, biceps, triceps, deltoids, as well as your entire lower body. 
• When you simultaneously engage those major muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue. Ultimately, this results in a cardiovascular exercise, which supports heart health and promotes the reduction of stored body fat.