Modified Push-ups with a Medicine Ball
Experience a heightened level of intensity with this variation of the classic push-up that targets your arms and core muscles. To begin, assume a traditional push-up position with your toes tucked under and a medicine ball positioned beneath your chest. Place your hands on the ball and propel yourself upward and slightly forward into a high plank position. Ensure that your spine remains straight and engage your core muscles throughout the exercise. Lower your chest towards the ball by bending your arms, keeping your elbows close to your body. Finally, extend your arms to push yourself back up. For a less challenging option, you may bend your knees and rest them on the floor.
Superman
Enhance your arm strength with the challenging Superman exercise. Begin with a six or eight-pound lightweight medicine ball and gradually progress to a heavier one. To perform this exercise, lie on your stomach with your arms extended in front of you and your legs straight behind. Position the medicine ball between your hands. Engage your core muscles and raise your legs while keeping them straight. Simultaneously, lift your arms up and squeeze the medicine ball. Maintain this pose for a few seconds, envisioning yourself soaring through the air like Superman. Relax and repeat the exercise to maximize its benefits.