Bar Exchange

A good exercise for developing both all-round abdominal strength and body balance.

Rest your shoulders and upper back on a suitable sized Swiss ball, keeping both feet flat on the floor, shoulder width apart.

Using either a weighted bar, or broomstick (Don't use a Dumbbell), hold the weight in the middle, arms straight, so that one end points to you head, whilst the other points to your feet.

Grasping the bar with just one hand, take the bar out to your side, keeping a slight bend in the arm, lowering until the arm is horizontal to the floor, before returning back to the center point.

You can either repeat again on the same side (harder), or alternate sides throughout the exercise.

Beginners aim to work alternate sides for 8 - 12 reps each side repeated twice.

Intermediates work alternate sides for 3 sets of 10 - 15 reps for 2 -3 sets using a suitable sized bar.

Advanced work as above, however work one side at a time.

Avoid using a bar that is to heavy, reducing the lowering phase will reduce the effort required if the bar feels heavy, however never lower your hand any further than your shoulder.