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Home / Fitness / Do push-ups on a Swiss ball for stronger and leaner arms

Do push-ups on a Swiss ball for stronger and leaner arms

If you have not tried this one, try it now.

By: Tania Tarafdar   | | Updated: September 4, 2017 4:22 pm
Tags: Arms  Push-up  Strength training  Swiss ball  
Fitness-push up-THS

Push-ups are one of the best exercises for toning your upper body and core. So if you are used to doing push-ups with your hands wide out, here is a push-up variation you can try for a more defined and toned arms. You will just need an exercise ball or a Swiss ball to strengthen to further challenge your core, arms and shoulders. The exercise will also help increase your flexibility in posterior muscle groups throughout the body. In this exercise, the shoulder girdle expands and stretches various muscles around the shoulders. While you exercise on the unstable platform of the ball, you engage more muscles to maintain your balance. By introducing muscles that are not normally used in the regular version of the same exercise you end up burning a lot of calories. Doing a pushup on a stability of your call can get the majority of your weight to your upper body which in turn will strengthen and tone your shoulders arms and abdomen like crazy. Here s how you can do it. Also Read - 5 expert-approved exercises to fight the effects of aging

  • Get into a pushup position with your shins resting on a Swiss ball.
  • Now slowly bend your hands and lower your belly until your chest nearly touches the ground.
  • Hold for 2-3 seconds and push yourself back to the starting position. That completes one repetition of the exercise. Also, try these 5 stability ball moves for a super toned body.

Tips to use Swiss ball Also Read - Should you strength train or do cardio first while working out? (Query)



  • Select a ball that allows you to sit tall with your upper and lower legs at a ninety-degree angle and feet shoulder-width apart for stability.
  • Stability balls come in different sizes. Select a ball that is appropriate for your height.
  • Always consult an expert before you start using a Swiss ball.
  • Place the ball against a wall for support if needed. Also position mats on each side of the ball to keep it steady. Also, challenge yourself with these 5 plank variations.

Image source: Shutterstock Images Also Read - 4 strength training exercises you can do at home without dumbbells or barbells

Published : September 4, 2017 4:20 pm | Updated:September 4, 2017 4:22 pm
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