Exercise Ball Routines For Men

According to Juan Carlos Santana, director of the Institute of Human Performance in Boca Raton, Florida, training on a stability ball helps you strengthen your core muscles, which are the stabilizing muscles in your abdominals, back, and hips. You benefit from stability ball training by building muscles while strengthening your joints, and burn more calories from exercising. They can also improve your posture. Always stretch your body after training to alleviate tension in your muscles.

Ball Push-ups

Doing push-ups on a ball develops stability in your shoulders, spine, and hips, as you maintain your center of gravity. Place both hands on the stability ball about shoulder-width apart and walk your feet back until your body is straight. Your feet should be slightly apart. Keep your spine neutral and do not lift or sag your hips. If you have trouble balancing, place the ball against a wall.
An alternate push-up is to place your lower legs and feet on the ball and your hands on the ground. As you do push-ups, keep the ball still and your spine in a neutral position. You can also do this push-up version on one leg.
For each exercise, do ten to fifteen reps for three sets.

Ball Cobra

This exercise strengthens your upper back, buttocks, shoulders, and abs by maintaining a neutral spine and moving your arms. It also opens your chest and improves your posture.
Lie on the stability ball on your belly and hips. Place your feet hip-width apart on a wall to maintain balance. Your body should be at an incline of about 45 degrees. Place your arms down in front of you. Without moving your body, raise your arms to your sides and behind you, pulling your shoulder blades together and rotating your arms out. Your palms should face up with your thumbs pointing behind you. Hold the position for one deep breath, and return to starting position. Do fifteen reps for three sets.

Ball Tucks

Ball-tucks strengthen your shoulders and hips while you move your legs and the stability ball. Start in the same position as the second version of ball push-ups (on your legs). Pull your knees to your ribs as you roll the ball with them. Do not round your lower back too much during the movement. Hold the position for one second and extend your legs behind you. Tightening your buttocks will help maintain your balance, strength, and control. Do ten to fifteen reps for three sets.
For an extra challenge, do all three exercises---push-ups, cobra, and tucks---consecutively without rest between sets.