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Pilates: Mermaid with Ball

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Abdominals

Calories Burned:  340 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Rectus Abdominis
Secondary Muscles Trained:  Obliques, Spinal Erectors
Instructions: 
Sit with the ball at your left side, and bend your left leg in front of you, your right leg behind you. Place your left hand on the ball, elbow slightly bent, and extend your right arm out to your side at shoulder level. Brace your core and roll the ball out to the left as far as you can while reaching your right arm over your head. Hold for two or three seconds, then roll the ball back toward your body and return to the starting position. That's one rep. Finish all reps, then switch sides and repeat.
Tags:  pilates

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