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Carve Out Your Abs With These 8 Killer Swiss Ball Exercises

Posted by on Apr 30, 2013 in Abs, Exercise Lists, Exercises, Featured Article, Fitness Lists, Muscle It UP | 5 comments

4. Swiss Ball Rollout

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Main Target: Rectus Abdominis, Transverse Abdominis (inner abs)
2 sets, 20 reps

 

Sit on your knees with your forearms on top of a Swiss ball. While maintaining a tight core and strong, flat lower back, gradually roll the ball outward until your abs are fully stretched and your torso reaches 45º.

Hold the extended stretch for .5 seconds, powerfully contract your abs & lats, and pull the ball back into start. Repeat for a total of 20 reps per set, or as many as you’re able to do. Once you’re able to do 20 consistently, attempt to complete the same motion with your feet fully extended from a push up position.




 

Exercise: 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8

 

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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