Online Fitness Trainer, Exercise Programs & Workout Routines

Swiss Ball Front Plank

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
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.

Exercise Comments

No comments have been posted yet.

We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.