How to Use a Bally Exercise Ball

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The Bally Exercise Ball is a brightly-colored, inflatable exercise ball produced by Bally Total Fitness. It is suitable for a multitude of exercises. Before using the Bally Exercise Ball, it must be properly inflated. After inflation, you can use the ball in a full body workout. It is not immediately obvious how to set up or use the Bally Total Fitness Exercise Ball. If you have problems with either part, consult the instructions in this article.

Things You'll Need

  • Bally Total Fitness Exercise Ball

Setup

  • Insert the Bally Total Fitness Exercise Ball Pump into the Bally Exercise Ball.

  • Begin inflating the Bally Exercise Ball until you feel it is firm enough to hold your weight. You cannot inflate the Bally Exercise Ball to a size of over 22 inches.

  • Plug up the hole on the Bally Exercise Ball with the plastic stopper that was included with your Bally Exercise Ball.

Exercises

  • Perform a torso curl by sitting upright on the Bally Exercise Ball with your arms crossed and hands on opposite shoulders. Let your body fall back into the ball so that your torso is parallel with the floor. From this position, perform sit-ups by flexing your waist to where your upper torso is lifted from the ball. Return to the original position and repeat.

  • Perform a hamstring curl by lying with your back on the floor and lower legs on the Bally Exercise Ball. Straighten your hips and legs, and extend your arms outward from your torso. From this position, pull your lower legs in towards your bottom by bending your knees. You should let your feet roll up onto the ball while performing this exercise. Return to the original position and repeat.

  • Perform a back extension by lying stomach-first on the Bally Exercise Ball. Position your feet so that they are flat against a wall, and raise your arms above your head. From this position, raise your torso off the ball so that it is almost perpendicular to the floor. Return to the original position and repeat.

  • Perform a leg raise by lying with your back on the Bally Exercise Ball and legs straight out, with feet touching the ground. The Bally Exercise Ball should be up against something stable so that it does not move when you are in this position. From this position, bend your knees and raise your hips so that your knees almost touch your chest. Return to the original position and repeat.

Tips & Warnings

  • Consult a doctor before performing any strenuous exercises in order to avoid potential injuries.

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References

  • Photo Credit woman leaning on exercise ball image by Ken Hurst from Fotolia.com
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