A Swiss ball or stability ball is one of the best exercise tools for the core muscles. Measuring 18 to 30 inches in diameter, a Swiss ball adds a new dimension to resistance training by forcing the body to constantly use the core.
Many Swiss ball exercises for men require increased strength and balance. For example, you can exercise your arms and chest while working the core at the same time.
Because of the ball’s inherent instability, you will have to utilize your core muscles to maintain your balance.
Benefits of Swiss Ball Exercises for Men
Using a Swiss ball to exercise works more muscles than you would normally use. Because it’s more difficult to maintain your balance, your postural and core muscles are developed.
Your core will become stronger and your posture will improve. You will also have better balance and flexibility.
When you exercise with a Swiss ball, your abdominal and back muscles are engaged with each activity. More muscles are used and this will increase the number of calories burned, so you can lose extra weight faster.
A Swiss ball is affordable and easy to store. You can easily purchase this exercise equipment and use it at home. There’s no need to go to the gym if you want to do Swiss ball exercises.
Swiss Ball Chest Press
Men who want to develop their chest or pectoral muscles can do so with the Swiss ball chest press. This Swiss ball exercise for men targets the pecs while giving the core muscles a workout.
To perform this exercise, sit on a Swiss ball while holding a dumbbell in each hand. Slowly walk your legs forward until your upper back is resting on the ball.
Your thighs should be parallel to the floor with the knees bent. Raise the dumbbells above your chest, with elbows bent. Exhale and raise the weights by straightening your elbows.
Inhale and lower the dumbbells back to the starting position. Perform 3 sets of 10-12 reps.
Reverse Ball Bridge
Lie on your back on the floor. Keep your arms at your sides with the palms facing down. Place your lower legs and ankles on the Swiss ball, with your legs, knees and feet together.
Tighten your abdominal muscles and lift your buttocks off the floor until your body forms a straight line from shoulders to ankle. Hold this position for 5 seconds.
Slowly lower your buttocks down to the floor. Repeat this Swiss ball exercise for men 20 times.
Back Extension
This Swiss ball exercise for men is one of the best workouts for the back and core muscles. To perform this exercise, lie with your stomach and chest on the Swiss ball.
Extend your legs downward with your feet about hip-width apart and toes bent on the floor. Raise your arms at shoulder level to your side, bend your elbows, and make a fist with your hands.
Inhale and tighten your abdominal muscles as you raise your chest off the ball. Exhale and go back to the starting position. Repeat the exercise 20 times.
Be the first to comment