Workout
Quadruped Ball Press
About
An all-fours exercise pressing a stability ball against a wall to engage the deep core and serratus muscles. 🧱⚽
Type: Functional Stability / Core 🛠️Difficulty: Intermediate 🏋️♂️Duration: 5–10 minutes ⏱️
Target Muscles
Abdominals 🛡️Serratus Anterior 🌊Shoulder Stabilizers 🏹Triceps 🦾
Equipment Needed
- Stability Ball 🏐
- Wall space 🧱
Key Benefits
- ✓ Improved spinal stability 📏
- ✓ Enhanced scapular control 🦾
- ✓ Better mind-muscle core connection 🧠
Best For
- ✓ Rehabilitation & Prehab 🏥
- ✓ Athletic trunk strength 🏃
- ✓ Improving posture 🧍
Tips
- 💡 Keep your back flat like a table and avoid arching. 📏
- 💡 Exhale and tighten your ribs as you press into the ball. 💨
