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Carve Out Your Abs With These 8 Killer Swiss Ball Exercises

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Swiss Ball Exercise 4: Swiss Ball Rollout

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How To:

Protocol: 2 sets — 20 reps

Primary Muscle(s): Rectus Abdominis, Transverse Abdominis (inner abs)

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.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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