Incorporating an Exercise Ball Into Your Routine Is Life-Changing

How exercise balls can change the way you workout

Start using an exercise ball — STAT. Here’s why.

Are you looking to spice up your workout routine and improve your health? Exercise balls are a great place to start. They’re in practically every gym, but working out with an exercise ball is one of the best inexpensive, yet effective alternatives that you can take advantage of right at home.

In 1963, Italian plastics manufacturer, Aquilino Cosani, invented the exercise (“Pezzi”) ball — they’ve drastically increased in popularity over the years. From physical therapy in clinical settings to athletic training in fitness facilities, exercise balls are used in a variety of different ways. They’re used for prenatal support and yoga sessions, and it’s even become popular to use stability balls instead of traditional office chairs.

Read on to check out the benefits of using an exercise ball. Plus, get ready to master our step-by-step instructions for top stability ball exercises!


Exercise balls are popular and trendy among fitness enthusiasts. Here’s why:

Engages more muscles. When pushing off of an exercise ball, instead of a flat surface, more muscles are used to keep the body balanced.

Decreases back pain. A study in the Journal of Strength and Conditioning Research concluded that the use of a stability ball could improve posture and might benefit individuals who sit often or are prone to back pain.1

Strengthens the core. The muscles in the core are used to hold your body in an upright position when you simply sit on your exercise ball. Over time, your core muscles will become much stronger. Plus, you can use your stability ball to intensify exercises that are specifically designed to strengthen abdominal muscles.

Increases Circulation. While using your exercise ball, all of the muscles in your body will be working to help keep you stable — this increases blood flow.


An exercise ball can be used in a variety of ways. Here is a full body stability ball workout routine that can be performed with or without weights:


Stability Ball Pushups

  • Start with either hands on the ball and feet on the floor or with your feet on the ball and your hands on the floor
  • Push yourself up by extending your arms and then slowly lower yourself
  • Inhale while lowering your body and exhale while pushing your body up
  • Perform two sets of 10-20 reps


Stability Ball Back Extension

  • Lie face down on your stability ball with your hands behind your head. The ball should be under the center of your mid-section
  • Squeeze your glutes and lift your torso up until your body forms a straight line. Repeat
  • Perform two sets 10-15 reps

Stability Ball Reverse Hyperextension

  • Lie face down on the exercise ball with your legs down and extended
  • Keep your legs extended and slowly raise both legs as you exhale
  • Lower your legs slowly as you inhale
  • Perform two sets of 10-15 reps


Use your DynaPro resistance bands with these workouts!

Rear Deltoid Raise

  • Lie face down on your exercise ball with your back and legs extended
  • Keep your arms bent at the elbow with your fist pointing towards the ground
  • Rotate your arms upward until your forearms are parallel to the floor
  • Inhale as you bring your arms up and exhale when lowering them
  • Perform two sets 10-15 reps

Side Deltoid Raise

  • Place your left side on the exercise ball
  • Use your left arm to hold onto the ball for stability as you extended your legs outward
  • Extend your right arm upward and exhale
  • Slowly lower your arm toward the ground and inhale. Repeat
  • Perform two sets of 10-15 reps


Stability Ball V-Pass

Stability ball v-pass exercise for a strong core

  • Lie face up on the floor with your arms extended and hold your exercise ball with both hands
  • Extend your legs in the air, place the ball between your feet, and then lower your legs toward the ground
  • Raise your legs and grab the ball with your arms extended. Then lower the ball with your arms. Repeat
  • Perform 15-30 reps

Stability Ball Knee Tuck

Stability ball knee tuck workout

  • Start in the pushup position with your legs resting on stability ball
  • Inhale, tighten your abs, and bring your knees closer to your chest by pulling your legs forward
  • Exhale and hold for two seconds
  • Extend legs to their original position. Repeat
  • Perform 10-20 reps


Stability Ball Wall Squats

  • Place the ball between the wall and your lower back
  • Place your feet shoulder width apart
  • Inhale and slowly lower your body toward the floor in a squat position as you continuously push back into the ball. Repeat
  • Perform two sets of 10-15 reps

Lying Hamstring Curl

Lying hamstring curl on exercise ball

  • Lay flat on your back and place your exercise ball under your feet
  • Dig heels into the ball and extend arms into floor for support
  • Inhale and use your feet to roll the ball towards your body slowly and keep your hips as still as possible
  • Exhale and slowly extend legs back to the straight position. Repeat
  • Perform two sets of 10-15 reps


There are so many different ways to incorporate an exercise ball in your lifestyle. Using these techniques will help strengthen your back and core and stabilize your muscles. Plus, exercise balls are easy to store, portable, and affordable. To maintain your exercise ball, just wipe it clean with soap and water and keep an air pump on hand!

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MMA Champ Daniel Morales on Jumping Rope and Finding Inspiration

Discover the power of jump rope training with Daniel Morales
Grab your jump rope and prepare to be seriously motivated.

Daniel Morales is a rising star in the MMA world. The Chicago-based fighter is a multi-time amateur champion in kickboxing, Muay Thai, and boxing, and he trains with a DynaPro jump rope. During his rough childhood, a single teacher turned Daniel’s life around with a simple feature in National Geographic magazine. We caught up with him to learn more about that day, his training routine, and where he finds inspiration.

DynaPro Direct: How did you get into fighting? What was your first big win and how did it feel?

Daniel Morales: I feel as though I’ve been fighting my entire life. Directing my energy towards a destructive path as a young kid led me to learn things the “hard way.” However, when I was in the Juvenile Department of Corrections at the age of 17, I met a bible study teacher, Mr. Camp, who was a great mentor. I think we’re all artists in a way and I have always loved to draw and write. Especially while locked in a cell, I always expressed myself with a pencil and a piece of paper.

One day, I asked Mr. Camp to bring a National Geographic magazine so I could draw some pictures from it. I flipped through it and found an article on Mixed Martial Arts in Brazil and saw a picture that sparked an idea that changed my life.

From that moment, I knew what I wanted to do. While in juvenile detention, I told my parents this is what I wanted to do. They supported it as long as it kept me out of trouble.

Only three days after I was released, I received a call to compete in a mixed martial arts exhibition. I said “yes” immediately. From there, doors of opportunities began to open.

DD: Your story is inspirational. Do you have any inspirational quotes that keep your head in the game for fighting?

DM: Yes. These are some of my favorites:

“You are what you do, not what you say you’ll do.” -C.G. Jung

“Only the self-sufficient stand alone – most people follow the crowd and imitate.” -Bruce Lee

“Water cuts through rock, not because of its power but because of its persistence.”-James N. Watkins

“If you love life, don’t waste time, for time is what life is made of.”-Bruce Lee

DD: Aside from your mental game, your fitness game has to be on point too. You train with a DynaPro jump rope. How much time do you spend jumping rope each day?

DM: I jump rope at least 15 minutes a day. Most fighters use a jump rope. It’s a great way to switch it up from long distance runs. Jumping rope works most of the muscles in your body – your arms, shoulders, core, and legs are all engaged when jumping rope. I highly recommend it.

DD: You said Muhammad Ali never picked up a weight during conditioning and only picked up a jump rope. Why did he do that?

DM: He practiced this way because he would never be able to bring weights into the ring with him. It helped him condition to his famous quote, “Float like a butterfly and sting like a bee.”

DD: What upcoming fights do you have?

DM: Everyone always asks me, “When is your next fight?” (laughs). I respond, “Everyday.”

I always get a confused look after that.

I think life gives us daily challenges to grow and push forward. If someone has it easy, they must be comfortable – they must not be growing. As human beings, we’re meant to grow in all levels of life – physical, mental and spiritual. When new challenges present themselves, I don’t ask, “Why me?” I say, “Try me.”

To actually answer your question, Glory World Series is returning to Chicago Friday, February 24th. It’s the greatest kickboxing organization in the world and the matchmaker always does a great job, so there are never any easy fights. You face the best of the best. You can catch it on UFC Fight Pass at 7pm CT.

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