Being a man definitely has its advantages, including increased lean body mass. A higher lean body mass means that you are capable of performing more taxing activities than your female counterparts. Certain exercises on a Swiss ball call for increased strength and ability. The Swiss ball can work your arms and pectoral muscles while simultaneously working the core. Balance on the Swiss ball must be maintained at all times by the postural muscles. While exercising, your core muscles are isometrically contracting which calls for an increased cardiovascular fitness level. Isometric contractions are force exerted by muscles without any movement. This kind of contraction puts an increased toll on your cardiovascular system. More work means greater gains in strengthening your chest and arm muscles, two areas men in particular tend to be most interested in toning up.
Benefits
When you use a Swiss ball to exercise, you are not only working the muscles to perform the exercise but you are also constantly using your core. The Swiss ball makes you keep your balance during each exercise and you can't do that with sloppy posture. While you are exercising with a Swiss ball you will feel your abdominal and back muscles engage with each activity. This helps increase caloric burn and strengthen the muscles of your core. In addition, a Swiss ball is a fairly inexpensive and easy to store piece of equipment that you can easily use at home. There is no need to go to a gym to exercise with a Swiss ball.
Push-Up
To begin this exercise place your hands shoulder-width apart on the Swiss ball. Have your feet supporting the rest of your body weight with your stomach over the Swiss ball and your legs extended. This position should look like a standard push up, only instead of having your hands on the ground, they are balanced on the Swiss ball. Slowly lower your chest down toward the ball, then push yourself back up. Do two to three sets of 10 to 12 repetitions.
Swiss Ball Chest Press
Most men would like to have a more muscular looking chest. This exercise will work your pec muscles and add the element of balance and isometric tension. To perform the chest press, begin seated on a Swiss ball with a dumbbell in each hand. Slowly walk your legs out so that your upper back is resting on the ball and your thighs are parallel to the floor with your knees bent. Raise the weights up above your chest with your elbows bent. Exhale and raise the weights up, straightening your elbows. Inhale and bring the weights back down to the starting position. Try to perform three sets of 10 to 12 repetitions, increasing weight as you get fitter.
Swiss Ball Dumbbell Fly
The fly exercise works the shoulders and pecs while adding an element of isometric exercise necessary for balancing. To start, sit on your Swiss ball, then slowly walk your legs out until your thighs are parallel to the floor and your upper back is resting on the ball. With a dumbbell in each hand, extend your arms out on each side, so that they are even with your shoulders and your elbows are straight. As you exhale, bring the weights above your body in an arch-like range of motion. Inhale and lower the weights back down. Aim for three sets of 10 to 12 repetitions, adding weight as you feel stronger.
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