Swiss Ball Abs Workout
Once you have mastered the beginners exercises for Swiss Ball abs workouts, why not move on to say the intermediate level. Below are samples of training programs that can be found within our member's area.
ABDOMINALS SWISS BALL EXERCISES FOR INTERMEDIATES
|
Date
|
|
Time
|
|
SEATED CIRCLES
|
CHEST PRESS
|
REVERSE TWIST
|
 |
 |
 |
|
15 Deep Circles in each direction
|
2 Sets of 12 - 15 lifts each side - with 20 seconds rest
|
2 Sets of 10 - 15 turns each side with 20 seconds between sets
|
|
NORMAL SIT - UPS
|
NORMAL OBLIQUE
|
LIFT AND TWIST
|
 |
 |
 |
|
3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase
|
2 Sets of 15 slow lifts with 20 seconds rest between sets
|
Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds
|
|
HIP ROLLS
|
BRIDGING
|
NORMAL PLANK
|
 |
 |
 |
|
12 Slow rolls each side for 2 sets - 20 seconds rest between sets
|
2 Sets of 12 - 15 lifts with 20 seconds rest between sets
|
2 Sets of 45 seconds lift with 20 seconds rest between sets
|
|
REVERSE BACK EXTENSION
|
SUPERMANS
|
SCISSOR LEG REVERSE CURL
|
 |
 |
 |
|
15 Slow lifts aim for 3 - 5 seconds per exercise
|
2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets
|
Perform 12 slow lifts each leg, holding in upward phase for 3 seconds
|
|
www.netfit.co.uk
|
||
Why not print these guides off to use in the gym or just for future reference. Continue to the next page for the advanced medicine ball exercise plans.
