Push Up (Stability ball)

• Push your body up until your arms are fully extended, keeping your body in a straight line from your head to your heels.
• Lower your body down until your chest nearly touches the floor, keeping your body in a straight line and your elbows close to your body.
• Push your body back up to the starting position, fully extending your arms again.
• Repeat the process for the desired number of repetitions, remembering to breathe in as you lower your body and breathe out as you push up.

• **Maintain a Straight Body:** Your body should form a straight line from your head to your heels. This means engaging your core and not allowing your back to sag or your buttocks to stick up in the air. A common mistake is neglecting to engage the core, which can lead to lower back pain or injury.
• **Controlled Movements:** Push-ups should be performed in a controlled manner. This means lowering your body slowly and pushing up at a controlled speed. Rapid, jerky movements can lead to injury and don't effectively work your muscles.
• **Full Range of Motion:** Make sure to go all the way down until your chest

Yes, beginners can definitely do the push-up exercise. However, they may need to start with modified versions if they find the standard push-up too challenging. For example, they can start by doing push-ups against a wall, then progress to doing them on their knees, and finally move to a full push-up. It's important to focus on form and gradually build strength. Always remember to warm up before starting any exercise and cool down afterwards.

• Wide Grip Push Up: For this, you place your hands wider than shoulder-width apart, which puts more emphasis on your chest muscles.
• Decline Push Up: In this variation, you place your feet on an elevated surface like a bench or a step, which targets the upper chest and shoulders more.
• Spiderman Push Up: In this, you bring one knee up towards the elbow of the same side as you lower your body, which adds an element of core and hip flexor training.
• One-Arm Push Up: This is a more advanced variation where you perform the push up with only one arm, significantly increasing the strength and balance required.