Below we have described the two most effective fitness ball exercises for men:
The ball squats: T
his exercise involves our hamstrings (back portion of the thighs), quadriceps (front portion of the thighs) and gluteals or buttocks. To perform the exercise, you will have to first set up the fitness ball along any flat wall of your exercise room. Place the lower back over the ball’s center. Your body must be positioned in a way so that the hips, knees and feet stay aligned together. Start the exercise, by lowering the hips and bending the knees in the downward direction. Continue the lowering procedure until your thighs become parallel to the ground. Count 5 and then press your heels against the ground brining the glutes upwards. Stop moving the glutes upwards when the knees are extended fully. Start with 3 repetitions and then keep on increasing the repetitions as the strength of your thigh and hip muscles increase.
Pushups on the fitness ball: W
hile performing pushups on a fitness ball, you will be offering exercise to your triceps (back portion of the arms), anterior or medial deltoids (the shoulders) and your pecs or chest. People also perform pushups on fitness balls for stabilizing the muscles of forearms and wrists. To perform the exercise, first settle in the prone position (the face down position) keeping your legs straight. Your hands must be placed shoulder width away from each other; the palms must stay flat on the ball. Your arms must be placed straight with the elbows stretched completely. Once, you have attained the position perfectly start eccentric or lowering phase of the pushups by bending the elbows. Doing so will allow you to lower the body gradually. All through this activity, the stability through the spinal column must be maintained. This lowering action must be continued until the chest is 2 to 3 inches away from the ball. Wait for 2 seconds and lift up your body pressing the ball with your palms and extending the elbows completely.