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Carve Out Your Abs With These 8 Killer Swiss Ball Exercises

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Swiss Ball Exercise 7: Swiss Ball Back Extension

Swiss Ball Back Extension

How To:

Protocol: 1 set — 20 reps

Primary Muscle(s): Lower Back

Lie face down with your stomach stretched across a Swiss ball and your feet firmly against a wall. Allow your body to lie flat, with your chest following the natural curve of the ball. Tighten your core, squeeze your lower back, and powerfully raise your torso upwards off the ball back as far as it can go without lifting your pelvis.

Hold the contraction for 1 second, fully release down to starting position, and repeat for 20 reps. Increase the difficulty by holding a dumbbell, weight plate, or medicine ball in front of your chest.

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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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