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Swiss Ball Front Plank

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

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Deltoids
Instructions: 
Lie on a Swiss ball so that the ball is supporting your upper back, neck and head. Your legs will be bent, feet directly under your knees and your butt will be off the ball. Your chest and thighs will form a flat table. Squeeze your glutes and core to create a bridge with your torso from shoulders to knees. Hold the med ball in two hands above your chest. Now, bring the ball to the left side of your chest with both hands, explosively press upward, then bring the ball to the right side of your chest. Continue alternating this way for 20 repetitions. Alternative: when your fitness improves, try tossing the med ball on the press upward, catching it and lowering it to the sides of your chest.

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