Bally Ball Exercises

The Bally Ball is an exercise ball made by Bally Fitness. Working out with an exercise ball provides an unstable base during exercise that engages more muscles and increases body awareness, says Sara Rose in her book, "Exercise Ball." The Bally Ball may be used to strengthen your core and eventually for full-body workouts. Rose recommends doing five reps of all ball exercises to build a foundation.

Prone Opposite Arm/Leg Raise

The prone opposite arm/leg raise is performed lying in a prone position (face down). The ball is under the stomach, with the legs straight and the toes on the floor. You will place your hands on the floor with your arms straight. The wrists should be in line with the shoulders. This is the starting position. You will raise your left arm straight into the air to shoulder level with the thumb pointing up. The right leg should be raised simultaneously up to hip level. You should hold your arm and leg for three seconds before lowering them slowly to the ground and raising the alternate limbs.

Supine Bridge with Alternate Knee Extension

In the supine bridge with alternate knee extension exercise, you will lie on the Bally Ball with it under your upper and middle back. Place your hands on the floor, next to your sides, with your palms straight. Your knees are bent at right angles with your feet on the floor, about hip-width distance apart. You will raise your hips so that your body is flat from your shoulders to your knees in a bridge position. The head is lifted with the chin tucked toward the chest. From there, raise one leg straight up at a 45-degree angle. The leg is held aloft for three seconds and then placed back on the floor. You will then extend the other knee and raise that leg into the air.

Oblique Torso Curl

The oblique torso curl is also called a ball crunch with rotation or oblique ball crunch. It takes the basic floor crunch with rotation and puts it on a Bally Ball for increased strengthening. Lie with the middle of your back under the ball. The feet are placed hip-width apart on the floor, with the knees bent. The arms are crossed on the chest. You will then curl your head and shoulders up 30 degrees, from a position parallel to the floor, and twist your torso to the right. The torso is then lowered back to the starting position before being raised up again and twisted to the left.