Essential Exercises for Women: Having a Ball on the Ball

Posted by Angie Quehl on Jul 15, 2011 11:20:00 AM

Push-ups for your abs??? Yes, ma'am!

In this month's edition of essential exercises for women, we bring you a great way to intensify the traditional push up and add balance and stability AND utilize your ab muscles at the same time and that makes this Move of the Month twice as nice!

exercise ball

You will need an exercise ball -- also known as Swiss balls, or fit balls --  these are large, vinyl balls you can use to strengthen and stretch your body, improving core stability and balance.

How it's done:

  1. Lie face down with the exercise ball underneath your belly and your palms flat on the floor in front of you  

  2. Use your hands to walk out to a plank position, resting the ball anywhere from your hips to your ankles. (The further out you walk your hands, the more difficult the exercise will be.   

  3. Bend your elbows to lower your upper body toward the floor, keeping your shoulders away from your ears and your abdominal muscles engaged. Your chest should remain between your hands.

  4. Repeat 10- 15 times.

Watch the Video:

How to Do Push-Ups With an Exercise Ball —powered by


Using a ball can be a terrific way to kick your whole exercise routine up a notch. From push-ups to squats to even a daring side split, once you have overcome the feeling of being unstable, using an exercise ball can help you work just about every part of your body. Another little secret... it can be fun too!

Try some of our favorites stability ball exercises:


question markHave trouble spots that you just can't seem to fix? Help is on the way! Click the link below or submit them in the Comments Section below! 

Ask a Question about fitness for women


Topics: exercises for women, fitness tips, personal training for women

"I want personalized attention from a team of experienced professionals
who absolutely LOVE their job."

Mary Kate, VA

Want 3 FREE Sessions? Get Started Today!

Request Free Consultation