A Bally exercise ball is a functional training tool that is made out of durable vinyl. They come in various color-coded sizes that accommodate different heights. The ball can be used to target all of your muscle groups, and the exercises can be performed with the ball itself or with the addition of dumbbells.
Step 1
Find the right size ball for your height. Sit on the exercise ball and make sure your knees and hips are both bent 90 degrees and your thighs are parallel to the floor.
Step 2
Perform ab crunches and oblique twists with your lower back on the ball and your shoulders slightly elevated. Place your hands on the sides of your head or cross them over your chest. Curl your body up by contracting your abs and squeeze really hard for one second. Lower yourself down and repeat. Do the same exact movement but alternate twisting to each side to work your obliques. Perform 15 to 20 reps for each exercise.
Step 3
Come into a tabletop position with your lower back on the ball and your knees bent 90 degrees. Extend your left leg straight out in front of you and lift your hips until your leg is parallel to the floor. Hold for 5 to 10 seconds, lower your leg, and repeat with your other leg. Do 10 to 12 reps.
Step 4
Perform hip extensions by lying on your back with your calves draped across the top of the ball. Press your weight into the ball and lift your hips up until there is a straight line from your shoulders to your heels. Hold for 5 to 10 seconds and release. Do 10 to 12 reps.
Step 5
Grab a pair of dumbbells and lie on your back in a tabletop position. Extend your arms straight up in the air with your palms facing forward. Slowly lower the weights until your upper arms are parallel to the floor, then push them back up until they are an inch apart. Repeat for 10 to 12 reps.
Step 6
Work your triceps by rolling the ball down a wall. Place the center of the ball at eyeball level against the wall. Make fists and place the bottom part of them just above the apex of the ball. Lean forward so your body is at an angle and lower the ball down the wall by bending your elbows. Push strongly into the ball by activating your triceps and come back to an upright position. Repeat for 10 to 12 reps.
Step 7
Work your biceps by doing dumbbell preacher curls. Lie across the ball on your stomach and place your toes on the ground. Drape your arms over the ball and grab the dumbbells. Pin your elbows into the ball slightly less than shoulder width apart. Curl the dumbbells straight up until you feel a strong contraction in your biceps. Squeeze for one second, slowly lower, and repeat for 10 to 12 reps.
Step 8
Place the ball against the wall at your mid-back to do squats. Stand with your feet about shoulder width apart and your body at a slight backward angle. Squat down until your thighs are parallel to the floor, then stand back up. Add more resistance by holding dumbbells in your hands. Perform 10 to 12 reps.
Tips and Warnings
- When doing ab crunches, make sure you don't round your shoulders when you lower your body. Keep your abs engaged the whole time. For tricep rollouts, make sure to keep your core engaged throughout the whole exercise.
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