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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The Katie Austin Package Will Change the Way You Work Out Forever

Amazing workout plan to try with Katie Austin fitness package

Your fitness routine should be fun, effective, and easy to do in any location. Now, there’s a box that gives you just that and more!

Breathe life back into your fitness routine by incorporating easy-to-use gear by DynaPro Direct and fun workouts created by Katie Austin. Austin is a millennial fitness leader who inspires and teaches thousands on social media to strive for and reach healthy goals. Now, there’s a box that brings our products and her inspiration right to your doorstep! The package includes portable and trendy fitness gear – plus access to energetic videos, featuring Katie Austin, that show you exactly what to do with the gear. Read on to see what you can do with the package to get results you’ll love!

  1. Get dressed for your workout:

    Okay, so this isn’t something you have to do, but it’s something you might really enjoy getting into the habit of doing! Push that old t-shirt to the left, and sport activewear that makes you feel good. Set an intention to collect a few pieces of clothing just for your fitness sessions. Dressing for the occasion helps get your head in the game, and it will boost your confidence too. Austin’s always showing off trendy fitness wear and she’s definitely onto something! Most importantly, don’t forget to wear your smile.

  2. Learn more about your body:

    Shake up your regular gym sessions and open up the lines of communication with your body. The workouts included will get your heart pumping and blood flowing, while the resistance bands will help stabilize and stretch your muscles. You’ll learn how important it is to balance your body as you continue to build strength. That’s a key to take with you through life.

  3. DynaPro® Jump RopeBecome better at jumping rope:

    It is a foolish fitness-minded person who ignores the jump rope! Seriously though, jumping rope has been a staple workout for years – and for a good reason.

    Get excited to pick up the rope and learn how to use it the right way. Jump ropes are super portable too, so you can take your jump rope anywhere to get a quick workout in.

  4. Have fun while you pump up:

    It’s literally impossible to work out with Austin and not have the time of your life. She knows when to be serious, when to push you, when to break out in laughter, and when to “shake it off.” Whether you’re working out to better yourself, tone your body, relieve your stress, or go on a mental vacation, your body will naturally learn the importance of feeling good when you exercise after getting through these videos. This is another key that you should take with you through life.

  5. Get your blood flowing:

    Austin’s workout series with DynaPro is far from boring or predictable. The millennial fitness guru is on trend, and combines several fitness styles – including cardio HIIT – to execute energetic routines that any beginner or seasoned strength-training professional would benefit from.

  6. DynaPro® Pink Exercise BallTry new exercise ball techniques:

    Learn to love your exercise ball and keep it close by! You can stretch, build strength, wind down, or pump up with it. Try using it as a chair and learn moves from Austin that you can use for a lifetime. By reaching for the exercise ball when you work out, you end up strengthening your abdominals without even realizing it.

  7. Tone your muscles:

    You know what’s not included in this package? Weights – and it’s meant to be that way! By working out with Austin and DynaPro gear, you’re still going to see your muscles toning up and strengthening as if you were lifting weights. This will empower you to strength train even when weights are not accessible!

  8. Dynapro® Precision Mini Exercise BandsGet obsessed with mini bands:

    You’ll receive four DynaPro mini precision loop bands (at different levels of resistance) in your workout package – learn to love ’em and use ’em! Stick one in your wallet (yep!) or in the pocket of your sweatshirt on your next run.

    Austin will show you the ropes, but you’ll likely discover new ways to use these bands to stretch and strengthen your muscles on your own, too. They are so easy to use. #trendalert

  9. Slim down:

    All of the DynaPro fitness gear will help you decrease your body fat percentage. By using them in the right way, you’ll maximize your results. Austin will give you the confidence you need to learn new techniques and execute them properly. You’ll never have to second-guess or question yourself again!

  10. DynaPro® Resistance BandExperience how powerful resistance bands are:

    You’ll never underestimate the power of resistance bands again! Not only can resistance bands have a profound effect on your pump-up sessions, but they’ll naturally help stabilize and balance your different muscle groups, too. This is crucial to building healthy muscle mass, and it’s been so often overlooked.

Katie Austin fitness package from DynaPro