A Bally ball, also known as a Swiss ball, physio ball or even just as an exercise ball, is a large, inflatable ball that adds core muscle strengthening to your workout routine. These balls offer a number of different exercises, and most exercises that are done standing or on the floor can also be done with the Bally ball. A set of dumbbells will increase the variety of workouts you can do, but many Bally ball exercises are done with the ball alone.
Curl
Step 1
Sit on the top of the Bally ball.
Step 2
Take a few steps forward, letting the ball roll forward underneath you.
Step 3
Recline back and continue to step forward until your shoulders are at the top of the ball.
Step 4
Cross your hands over your chest and touch your opposing shoulders.
Step 5
Curl your upper body by tightening your abdominal muscles and moving your shoulders upward toward the ceiling. Your torso should not become upright but stay in its reclined position. Hold the curl for a moment, and then return to your starting position.
Hip Extension
Step 1
Lay on your back on the floor with the Bally ball at your feet.
Step 2
Put your feet up on your Bally ball so that the top of the ball is directly underneath the middle of your calves.
Step 3
Move your arms outward and place your palms down. Use your arms to keep your upper body steady during this exercise.
Step 4
Push down with your arms and calves to bring your pelvis off the floor. Try to form a straight line from your feet to your hips to your shoulders. Hold this position for a few seconds, and then slowly return your hips to the floor.
Preacher Curl
Step 1
Kneel in front of the Bally ball holding a dumbbell in each hand.
Step 2
Lay face down over the Bally ball so that your navel is right over the top of the ball.
Step 3
Lift your knees off the ground and support yourself entirely on your toes and navel.
Step 4
Place your elbows on the Bally ball in front of you about shoulder-width apart. Face your palms upward.
Step 5
Slowly lower the dumbbells until your elbows are almost straight, and then curl your arms back upward until the dumbbells are over your elbows. Repeat this same motion, moving slowly and smoothly.
Decline Pushup
Step 1
Kneel in front of the Bally ball.
Step 2
Lay face down over the Bally ball and touch your hands to the ground in front of you.
Step 3
Walk out on your hands so that the Bally ball rolls underneath you and moves toward your feet.
Step 4
Stop when the Bally ball reaches a point on your body that corresponds with your level of fitness. Individuals with considerable upper body strength should stop when their toes are at the top of the ball. Individuals with less upper body strength should stop when their knees are at the top of the ball.
Step 5
Straighten your back and position your hands directly underneath your shoulders. Slowly bend your elbows to bring your chest down to the floor. Pause for a moment, and then straighten your elbows.
Tips and Warnings
- When you are reading or watching TV, sit on the Bally ball. The instability of the ball will help strengthen your abs and lower back while you sit.
- Consult your doctor before beginning an exercise program.
Things You'll Need
- Dumbbells
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