SB Press-Up

Using only your bodyweight, this is an excellent exercise for developing both upper-body and abdominal strength, however is only suitable for advanced persons.

Position yourself on the Swiss Ball, so that your hands are placed slightly forward of the centerline, with your arms straight, and a straight line through your shoulders - hips and ankles, with the weight on your toes, which should be extended behind.

Slowly lower your chest to the Swiss Ball, bending at your arms, contracting your core stability and upper-body muscles to fix yourself in this lower position for 4 - 10 seconds. If you find that your upper-body is straining to either hold this position, or push-up to the starting position, you may want to rest your knees on the floor and use a smaller Swiss Ball.

Concentrate on keeping the body position fixed; avoid allowing your hips to drop, or the ball to roll forward.

Working with 1 foot raised will increase the instability of this exercise, and thus make it harder. Numerous hand positions can be adopted to work the upper-body (close hands = Triceps) or (wide hands = Chest and Front Deltoids).

Aim to gradually progress the amount of reps that you can perform, and also the set time that you can maintain in the fixed lower position.

The exercise can be made harder by having your feet placed on either a Bosu or suitable wobble board.