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Ejercicios Abdominales con Pelota Suiza


Para fortalecer y tonificar el abdomen ¡Además de bajar la panza! Haz estas abdominales con pelota suiza o stability ball.

Te sugiero hacer 4 sets de 10 a 15 repeticiones de cada uno de estos ejercicios. O puedes hacerlo como circuito.

Al final ¡Dale duro al cardio! 30 minutos a intensidad moderada (trote, caminata rápida, bici, o baile)

1- Crunch sobre pelota de estabilidad. Apoya la espalda sobre la pelota. Que coincida el arco de la bola con el de tu espalda.

2- Crunch oblicuo sobre swiss ball. Trata de que el codo trate de tocar la rodilla del lado contrario.

3- Crunch sobre pelota de estabilidad avanzado. En esta versión hay un esfuerzo mayor en el core; ya que al mantener la contracción para que la espalda esté recta, hay más trabajo del transverso abdominal.

4- Crunch boca abajo. Apoya las espinillas en la pelota, y encoge, jalando la bola con las piernas, y acercando los muslos al  pecho.

5- Flexión de cadera boca abajo con swiss ball. Eleva la cadera con las piernas rectas.

6- Rotación de tronco boca abajo con pelota. Gira la cintura a cada uno de los lados. Ideal para oblicuos.

7- Rotary torso sobre pelota suiza. Siéntate en la pelota, y jala una polea a la altura de los hombros, girando. Al terminar, cambia de lado.

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