Push-ups are one of the best exercises out there. The reason push-ups are one of the best exercises is because of the countless variations of the exercise available. One such variation on the classic push up is the soccer ball push up. Some people recommend using a medicine ball, but I think more people have a soccer ball in the house than a medicine ball. Either way, use a ball (even a basketball) that you have around the house. Place both hands on the ball and keep your feet together. Perform push ups as you would in classic mode. You’ll notice that your core must really engage to maintain balance. This works a good part of your body with a single exercise.

You can also vary the difficulty of the exercise depending on the distance between your feet. Feet wide apart create a more stable base, making it easier to exercise. Feet too close together destabilize the core and more muscles are activated to maintain balance. Once you’ve mastered feet together, lift one foot off the ground to make it even more challenging.

You might even change the way you position your hands. Start with your thumbs in, fingers facing forward. You can also try thumbs back and fingers in. These variations will target your chest and shoulders differently.

Another variation is to have one hand on the ground and the other on the ball. Perform two reps, then switch hands while on the ground. Combine these various positions to create many different combinations. Use your imagination and create some new variations of your own. You will soon come up with your own push-up training with a soccer ball. I hope this helps you reach your fitness goals!