Best Exercise Ball Workouts for Men

by Jodee on December 6, 2010

An exercise ball workout isn’t just for the ladies! These exercise ball workouts for men can help with core strength training, as well as core and leg strengthening. Give them a try for a few weeks and you will find that you are leaner and more toned.

Basic Crunch

Try this exercise to strengthen your abs. Position yourself so that your lower back is on the ball and your feet are flat on the floor. Your upper body and thighs should be parallel to the floor. Use your abs to lift your shoulders and upper back off the exercise ball.


This exercise targets your upper and lower back, as well as your buttocks. Position yourself with your stomach on the ball; your body should be at a 45-degree angle to the floor. Use the tips of your toes to make sure you don’t lose your balance and fall off the ball. Stretch your arms out in front of you as if you were flying and hold this position.

Opposite Limb Extension

Try this one for your lower back, glutes and hamstrings. Lie face down on top of the fitness ball, using your toes and hands to stabilize yourself. Look down at the floor and extend your left arm and right leg simultaneously. Hold the position for two seconds and then return to the starting position. Repeat with the alternate leg and arm.

Abdominal Rolls

Lie on your back with your knees bent; your feet should be flat on the floor. Place the exercise ball on your lower thighs and put your hands on top of the ball. Lift your shoulder blades off the floor and roll the ball toward the top of your knees. Pause and then return to the starting position.

Bent Knee Bridge

The Bent Knee Bridge is a good exercise for your buttocks and hamstrings. To start, lie on your back on the floor with your knees bent. Your heels should be resting on top of the fitness ball.

Spread your arms out to your sides. Squeeze your glutes and lift your butt off the floor, pushing your hips toward the ceiling. Pause when you get to the top of the movement and then your hips down to the starting position.

Elevated Push-ups

This is a good choice when you want to work on your shoulders, pecs, triceps and abs. Position yourself so that the front of your knees are on the front of the ball and your hands are flat on the floor. If you are in the right position, your whole body will be parallel to the floor.

Look down and bring your face down to with in a few inches of the floor. Push yourself back up until you get into the starting position.

Using a fitness ball is only one strategy for staying active. Change up your routine to include a number of activities, including cardio exercise routines and strength training to avoid boredom and stay on track.

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