STRENGTH TRAINING

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Stability Ball Push-ups and Knee Tucks

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
The stability ball push-up and knee tucks is a two-in-one workout that focuses on your chest and abs while simultaneously improving overall core muscle strength, balance, and concentration. It's a bit tough to master the movement and balance, but the many benefits of this exercise make it well worth the effort.

Muscles Worked
Chest
Abdominals

Starting Position
Position yourself in a decline push-up position with your hands slightly more than shoulder-width apart on the floor and your shins and shoelaces resting on top of the stability ball. Your legs should be straight and your spine should be neutral.

Exercise

  1. From the starting position, slowly bend your arms and descend toward the floor in a push-up. Stop when your elbows are at a 90-degree angle (see Photo 2).
  2. Reverse position and push back up to the starting position. Do not lock your elbows at the top of the movement.
  3. From the start-up position, begin to bend your knees in towards your chest. The ball will follow (see Photo 3).
  4. Once your knees are almost touching your chest, pause, and then reverse direction and extend your legs back to the starting push-up position.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.