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Upper Body Swiss Ball Web Workout

To help you reach your weight loss goals we've put together a Swiss-Ball-Web workout which can be done anywhere at anytime.

This Chest, Back and Shoulders Swiss Ball Web Workout includes exercises for your chest, upper back and shoulders.

Beginners should perform each exercise for 1 to 2 sets of 8 - 12 repetitions before moving on to the next exercise in the sequence. As you get stronger, try performing 3 sets of 10 - 15 repetitions of each exercise.

We recommend that you consult your doctor before beginning any new exercise program.

Chest Press

Chest Press

Muscles Worked: Chest.

Technique: Sit on the ground with the ball between you and a wall, arms out to the side holding on to the resistance cords. Breathing out, push your hands out in front of your chest. Breathing in, slowly return your hands to the start position.

Tip: Make sure your chest and not your arms are doing the bulk of the work.

Chest Flyes

Chest Flyes

Muscles Worked: Chest.

Technique: Rest your upper back and head on the ball, back straight and tummy tight, with your arms slightly bent out by your sides holding a resistance cord in each hand. Breath out and bring your hands together over your chest. Breath in and return your hands to the start position.

Tip: Keep your arms slightly bent throughout.

Seated Rows

Seated Rows

Muscles Worked: Upper back.

Technique: Rest the ball against a wall and sit with your legs slightly bent and your feet keeping the ball against the wall. Holding a resistance cord in each hand beside your thighs, breath out and pull your elbows back behind you. Breath in and return your hands to the start position.

Tip: Keep your back straight and use your back muscles to pull your elbows back.

Shoulder Press

Shoulder Press

Muscles Worked: Shoulders and Triceps.

Technique: Sit on top of the ball, with a resistance cord in each hand out to the sides at shoulder height. Breath out and extend your arms up until almost straight. As you breath in, return your hands to the start position.

Tip: Keep your tummy muscles tight for stability.

Lateral Raise

Lateral Raise

Muscles Worked: Shoulders.

Technique: Straddle a Ball with a cord in each hand. Position your right hand out to the side so that there is tension in the cord. Keeping your elbow slightly bent, breath out and raise your hand up and to the side until it is at shoulder height. Breath in and lower your hand to the starting position.

Tip: Do a full set on the right side then left.

Addtional Information

We suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Pilates, Yoga or Fitness Centre.

And remember to consult your doctor before beginning any new exercise program.

More Home Workouts

If you are interested in the workouts above, you may also be interested in these:
Swiss Balls and Swiss Ball Workout DVD's / Yoga DVD's / Pilates DVD's

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