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The Exercise Ball Workouts You Didn't Know You Needed

20th June 2023

Fitness Health

20th June 2023

By Adele Webb

Balance ball, stability ball, body ball, yoga ball…these are some of the many names associated with the famous exercise ball. Fitness trends come and go, with us human beings looking for new and improved ways to get the most out of all workouts, including consuming protein powders just like our Fit Protein, and choosing the best running trainers. The exercise ball in particular is a fad that has stuck, with its popularity sweeping through homes, gyms, physical therapy sessions and even workplaces with the rise of exercise ball chairs – crazy huh? These rounded inflated circles are commonly constructed from a soft and elastic polyvinyl chloride (PVC) cover and then inflated with air to achieve its spherical shape. There’s no one size fits all here, with this fitness equipment available in a range of different dimensions. There are five in total: 45cm, 55cm, 65cm, 75cm and 85cm to be exact, but this can vary from company to company. To reap the most benefits, choosing the right balance ball is paramount, and for those of you who just don’t know where to begin, professionals have outlined handy tips that can make the exercise ball shopping process easy peasy.

The guidelines are as follows – when sitting upright on the filled circle, individuals must be able to:

  • Place their feet flat on the floor with their weight distributed evenly.
  • Keep their knees level or just slight lower than the pelvis, creating an angle of 90 degrees at the hips and knees.
  • Keep their pelvis, shoulders, and ears in a vertical line with the body not leaning in any direction as a counterbalance.

Exercise ball benefits

Although there are many purposes for an exercise ball, the main of these is to improve balance, muscle tone and core strength. Not only are they inexpensive and easily accessible, but they are also lightweight, durable and can be used at home. So for those who prefer an at-home workout and have limited space available, sticking to a regular exercise ball regime could be the perfect option. Moving on, from low-impact aerobic exercises to strength training routines, the humble yoga ball has many other proven benefits:

  • Posture improvement: We lead busy lives and for those of us who sit in front of a computer for work, we spend most of our waking time sat slouched on a chair. Using an exercise ball can help to loosen our back and neck muscles, uncramping and relieving joints, which in return will increase posture stability and reduce back pain. Looking after your back is important – so yoga ball exercises can rid that dreaded back pain and make it the thing of the past. If you are working from home, why not spend some time away from the screen incorporating posture strengthening exercises into your lunch break.
  • Improves flexibility: Keeping flexible tends to be a shared goal when embarking on a fitness journey - as we grow, our muscles stiffen with the free movement we once had when we were younger becoming progressively laboured as time goes on. Using an exercise ball whilst working out is a fantastic way to test flexibility as we can push our body into new positions to loosen up muscles, targeting areas we may not use within our daily routine. In particular, warming up our muscles first before committing to a full-blown workout can increase flexibility and reduce the risk of injury. Afterall, exercising is meant to help the body and not ruin it.
  • Strengthens the core muscles: When used properly, a body ball helps you to connect with your centre of gravity, activating the core’s stabiliser muscles. Due to the unstable surface of the ball, our bodies use extra effort to keep balanced whilst performing the exercise. Strengthening one’s core helps to protect the whole body including the spine, pelvis, hips, and shoulders.
  • Improves balance: Linking to the core, just simply sitting upon an air-filled ball helps to engage the stabiliser muscles. To stay upright and not fall off, we need to use our abdominal and back muscles to keep balanced. Interestingly enough, if your body has a muscle imbalance, this can actually prevent you from growing more strength, so a stability ball may just be your best friend here.
  • Expands motion: Lastly, for those who are seeking a difficult exercise regime and like to take on new challenges, this fitness equipment will ensure movements are expanded enabling new heights and positions. Your regime will be elevated, taking on a different approach than just relying on an on-floor exercise mat. Not only that, but there is a plethora of new exercises to get to grips with – no two workout sessions need to be the same with a fitness ball.

Exercise ball workouts for beginners

Lower body

  1. Hamstring Curls
  • Focuses on glutes, hamstrings and core

Step 1: First lie on your back with your arms placed by your sides, making sure your palms are facing down here. Then bend your knees and place both your feet up on the yoga ball making sure these are spread out in line with your hips.

Step 2: Next, lift your hips off the ground, squeezing both your glutes and hamstrings as you go, and form a straight diagonal line from your shoulders through to your knees. Now, roll the ball away from you by extending your legs fully out, then bend your knees to roll the ball back towards you, keeping your hips extended as high as possible. Lower your hips back down to the ground here and repeat.

  1. Ball squat
  • Focuses on quads, glutes, hamstrings, hip flexors and core

Step 1: To start, place the stability ball up against a wall – either at the gym or within the four walls of your home. Place your back against the suspended ball making sure your feet are positioned slightly wider than your hip width. Then lower down into a squat.

Step 2: As you manoeuvre, the ball should roll with you creating stability. To deepen both the move and the difficulty, make sure you squat down as low as possible. Once you hit the desired descent, push through to your hills and squeeze your glutes, bringing yourself back up into the starting position – just like the perfect squat.

Upper body

  1. Preacher curls
  • Focuses on biceps and brachialis

Step 1: For this exercise, you’ll need a dumbbell handy – don’t go too adventurous here, first and foremost make sure you choose a weight that you are comfortable with. Once you have these handy, start the steps by getting onto your knees, placing the exercise ball in front of you. Now, lean forward and place both your stomach and chest comfortably on the ball. Next, reach down over the ball and grab the two dumbbells in each hand.

Step 2: Whilst holding the equipment, place your palms face down keeping your arms straight and press your elbows into the ball. Then, lift and curl the weights up towards your shoulders. Take a slight pause at the top before lowering these back down until your arms are straight once again. We suggest doing these in sets of 8 or 10, taking a short rest in between each round. This dumbbell exercise for toned arms is great to include into your body ball journey.

  1. Push ups
  • Focuses on triceps, pecs, shoulders, lower back, quads and core

Step 1: A great step up from the typical push-up, begin here by positioning yourself in a push-up stance, with the yoga ball placed conveniently next to your feet. Now, put the tops of your feet onto the ball, extending out so your body forms into a straight line.

Step 2: Whilst keeping your elbows close to your chest, and your arms spread apart just wider than your body’s width, press down and up just like a usual push-up motion. To note here, make sure to not rush yourself and take it slow – testing yourself with how close you can get your chest to the ground.

Core

  1. Ball V-pass
  • Focuses on rectus abdominis and transverse abdominis

Step 1: Looking at the core now, begin this exercise by laying on your back placing the stability ball between your feet. Now, squeeze the coloured circle whilst lifting your feet into the air, as well as your arms at the same time.

Step 2: Next, take the ball from between your legs and hold it with your hands instead. Now that you are holding the ball, lower your legs and arms back down again until the ball touches the ground behind your head. Repeat this same motion, switching the ball between your hands and legs.

  1. Stir the pot
  • Focuses on rectus abdominis, obliques and spine stabilising muscles

Step 1: To start, begin on your knees here, placing the yoga ball in front of you. Put your hands together and put your forearms firmly into the ball making sure your body is in a diagonal line.

Step 2: Now, whilst pressing your elbow into the ball, start to slowly roll the ball clockwise just like the name states – stirring a pot. After an adequate number of roles, repeat this same movement but in a counterclockwise movement instead, ensuring you target all parts of your abdominal muscle.  

Summary

All in all – we have only hit the tip of the iceberg here as there are plenty of other amazing exercise ball workouts that you can perform at home or at the gym. Start easy, or test yourself - whichever workout goals you have envisioned, incorporating a balance ball within your regime with help you focus, improve posture and stability, and add an exciting switch up from your usual treadmill run, weight lifting session and aerobic positions. All it takes is a PVC ball filled with air – who would have thought.

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Other Insights

Fibre

The Benefits of a High Fibre Diet for Energy, Gut Health & Balance

Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. At its core, dietary fibre is the part of plant foods your body can’t fully digest. Rather than being absorbed, it moves through the digestive system, interacting with everything along the way. This process is what makes fibre so valuable. It slows digestion, supports beneficial gut bacteria, and helps regulate how nutrients enter the bloodstream. Over time, these effects compound, influencing energy levels, hunger signals, and metabolic health. It’s worth understanding that fibre isn’t one single thing, and while it is often grouped together, different types have different roles. Broadly, fibre falls into two categories: Soluble fibre: This dissolves in water and forms a gel-like substance, helping to slow digestion and regulate blood sugar and cholesterol. Insoluble fibre: This adds bulk and supports regular movement through the digestive system. Most whole foods contain a combination of both, which is why variety matters more than focusing on a single source. 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The Key Benefits of a High Fibre Diet  A high fibre diet supports several key areas of health at the same time: Gut health and microbiome support As previously mentioned, fibre’s most recognised role is in digestion, but its impact actually goes deeper than that. Certain fibres act as prebiotics, feeding beneficial gut bacteria. These bacteria produce compounds known as short-chain fatty acids (SCFAs), including butyrate, which plays a role in maintaining the integrity of the gut lining and regulating inflammation. A 2019 review published in The Lancet found that higher dietary fibre intake was consistently associated with improved gut health markers and reduced risk of several chronic conditions. The key takeaway wasn’t a single “superfood”, but the cumulative effect of consistent fibre intake over time. There’s also increasing interest in how microbiome diversity influences overall health. 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In practical terms, this often leads to: More consistent energy across the day Fewer mid-afternoon crashes Reduced reliance on quick fixes like sugar or caffeine For those balancing work, training, and recovery, the more stable blood sugar levels provided by fibre mean more consistent energy availability. This can translate into better training sessions, particularly for longer or more demanding workouts. Appetite regulation High fibre foods tend to be more filling due to their volume and slower digestion. At the same time, they influence hormones involved in hunger and fullness, including ghrelin and peptide YY. There’s also a hormonal aspect to this. Fibre-rich foods can influence the release of satiety hormones, helping your body better recognise when it’s full. This creates a more sustainable approach to body composition. Instead of relying on weight loss restriction, your diet supports appetite regulation more naturally. Heart Health and Long-Term Outcomes In addition to the shorter-term health and wellness benefits, fibre intake also has a beneficial impact on long-term health. Soluble fibre, in particular, has been shown to help reduce LDL cholesterol by binding to cholesterol in the digestive system and aiding its removal. Large cohort studies have consistently linked higher fibre intake with a reduced risk of cardiovascular disease and type 2 diabetes. This is partly due to improved blood sugar regulation and partly due to the broader metabolic benefits of a fibre-rich diet. One study in particular by the BMJ found that each additional 7g of fibre per day was associated with a 9% reduction in cardiovascular disease risk. These outcomes aren’t immediate, but they reinforce the role of fibre as a long-term investment in health. High Fibre Diet Foods We’ve written about his previously (see here for our guide on high fibre foods) but in short, building a high fibre lifestyle doesn’t require a complete overhaul of your current diet. It’s instead about increasing variety and making more intentional choices within your existing routine. Below we have outlined some key foods that can help increase fibre intake. Whole grains Oats, brown rice, quinoa, and wholegrain bread provide a steady source of fibre while supporting sustained energy. They’re an easy upgrade from refined grains and tend to be more filling. Fruits and vegetables Eating more fruit and vegetable is one of the simplest ways to raise fibre intake. A useful approach is to focus on variety: Berries and apples for convenience Leafy greens for micronutrient density Root vegetables for more substantial meals Legumes Lentils, chickpeas, and beans are among the most fibre-dense foods available. They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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