Isometric Abdominal Strengthening With Swiss Ball & Shoulder Extension

Description

Lie on your back with semi-straight legs, ankles squeezing a Swiss ball, holding a kettlebell (or equivalent) on your chest, and keeping your back in a neutral position (or slightly arched). Engage your abdominal muscles, lift the Swiss Ball about 45° off the floor, and extend your arms towards the ceiling. Maintain the leg position and abdominal contraction while slowly lowering your arms behind your head. When the weight almost touches the floor, bring your arms back up to a vertical position. After a few repetitions, relax completely and rest your arms and legs on the floor.

Settings

Equipment

KettlebellSwissBall

Positions

Supine Position

Muscle groups

Thoracic flexorsLumbar flexors

Difficulty

Moderate

Movement

Flexion

Contraction mode

Isometric