Swiss Ball WORKOUT
Chiseling Abs & Shoulders
for a Streamlined Physique!
Photography by Jason Ellis
Wide at the top and narrow at the bottom. ThatÕs the perfect 1-2 for an exquisite upper body. Creating a visually stunning V-taper means sculpting super shoulders and terrific midsection muscles. We've got a great workout for this. It includes four exercises each for abs/obliques and deltoids, and brings a Swiss ball into play that makes each repetition just a bit more difficult. The ball forces you to balance perfectly, which tightens midsection muscles and slows down shoulder maneuvers, forcing muscle fibers to grow. Alternate an abdominals exercise with one for shoulders. Perform this set twice weekly.
OBLIQUES
Side Bends
Grasping the ball overhead, and with legs wide apart, proceed to bend to the left. Pause, then bend to the right. Perform 15 alternating bends to each side.
ABDOMINALS
Front Crunches
Lie on your back on the ball, with hands behind head. Proceed to raise the head and shoulders a few inches. Pause, then return to starting position. Perform two sets of 15 repetitions.
ABS & OBLIQUES
Twist Crunches
Lie on your back on the ball, with hands behind head. Proceed to raise the head and shoulders a few inches and twist to the right. Pause, then return to starting position and next rise and twist to the left. Perform two sets of 15 alternating repetitions to each side.
SHOULDERS
Lateral Raises
Lie on your back on the ball grasping dumbbells out to sides. Proceed to raise the weights in a semicircular manner until they are close together at the top. Pause, then lower to starting
position. Perform two sets of 10 repetitions.
SHOULDERS
Kneeling Military Presses
Kneel on the ball grasping dumbbells above shoulders. Proceed to press the weights up to arms' length. Pause, then lower to starting position. Perform two sets of 10 repetitions.
SHOULDERS
Twist Side Extensions
Kneel on the ball grasping dumbbells palms back by shoulders. Proceed to extend weights out to sides, twisting wrists so they face down when arms are straight. Pause, then return to starting position. Perform two sets of 10 repetitions.
SHOULDERS
Lying Military Presses
Lie on your back on the ball grasping dumbbells above shoulders. Proceed to press the weights up to armsÕ length. Pause, then lower to starting position. Perform two sets of 10 repetitions.
ABDOMINALS
Leg Pull-Ins
Lie face down, with lower legs on the ball and straightened arms supporting the upper body. Proceed to slowly work the ball forward with legs until they are bent at 90 degrees. Pause, then return to starting position. Perform 15 repetitions.