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.
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.
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.
- 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).
- Reverse position and push back up to the starting position. Do not lock your elbows at the top of the movement.
- From the start-up position, begin to bend your knees in towards your chest. The ball will follow (see Photo 3).
- Once your knees are almost touching your chest, pause, and then reverse direction and extend your legs back to the starting push-up position.