16 September, 2008

Swiss ball workout- for abs

1. This exercise combines medicine ball and swiss ball and it is very challenging and advanced exercise.
Lie down supine on the mat. Hold medicine ball with hands and swiss ball with feet. Simultaneously lift the hands, head and feet up, bringing the swiss ball and medicine ball closer to each other. The crunch comes from abdominal muscles.

Now slowly, lower the hands and legs together down towards the floor. Keep the knees straight and do not arch the back. If you have a weak back, do not attempt this exercise. Repeat.

2. This is an isometric contraction which targets whole of the body but primarily the core. Hold the plank position with elbows on top of the swiss ball and feet on the floor. Feel your core tightening and engaged.

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