Top 12 Pilates Ball Exercises You Should Try Today

Did you know that Pilates ball exercises can bring a fresh new feel to your workout routine? Adding a ball to Pilates movements not only makes training more engaging but also significantly improves balance and muscle strength. Whether you are a beginner or an experienced practitioner, this method is suitable for all levels. Let’s explore 12 simple yet effective Pilates ball exercises to truly feel the difference.

1. Pilates Ball Exercise – Tabletop Pulses

How to perform:

• Lie on your back with knees bent.
• Place the Pilates ball on your right thigh, hold the ball with your left hand, and place your right hand behind your head.
• Lift the right leg to a 90-degree angle to the mat, connecting your right elbow to the ball. Hold the ball steady and perform small abdominal curls, keeping your lower back flat on the floor.

2. Pilates Ball Exercise – Crunch Extensions with Ball

How to perform:

• Lie on your back, left hand behind your head, right hand holding the ball, left leg extended, right knee bent.
• Curl up, extend the ball toward the outside of the left leg, and draw the left knee toward your chest.
• Extend the left leg back and return the ball to the starting position.
• Repeat on the same side before switching.
• This exercise requires strong breath control due to its fast pace and high intensity. Proper Pilates breathing will help you perform it effectively.

3. Pilates Ball Exercise – Single Leg Stretch

How to perform:

• Start in a position similar to toe taps, hands wrapped around one knee, elbows open to the sides, shoulders relaxed down.
• Engage your core, extend the opposite leg as you exhale, then switch sides.
• Repeat 15-20 times, keeping the rest of the body stable throughout the movement.

4. Pilates Ball Exercise – Figure Eights

How to perform:

• Lie flat on your back, one leg extended straight up, the other hovering above the mat.
• Curl up, hold the ball with one hand, pass it between the raised leg, and transfer it to the other hand while moving the legs in a scissor motion.
• Alternate lifting legs, guiding the ball in a figure-eight pattern around the legs, keeping shoulders lifted and rotating the upper body as you move the ball.

5. Pilates Ball Exercise – Ball Bicycle Crunches

How to perform:

• Lie on your back, connecting one elbow and the opposite knee with the ball.
• Keep the left elbow and right knee pressed into the ball, rotate the upper body to the right, and extend the left leg.
• Return to center, rotate to the left, hold the ball between the right elbow and left knee, and extend the right leg.
• Alternate sides while keeping control and preventing the ball from dropping.

6. Pilates Ball Exercise – Glute Bridges with Ball

How to perform:

• Lie on your back with knees bent, feet flat on the mat, ball placed under the right knee.
• Lift your hips into a bridge position while maintaining pressure on the ball.
• Lower back down and repeat 10-15 times, then switch sides.

7. Pilates Ball Exercise – Glute Bridge Leg Lift

How to perform:

• Lie on your back with knees bent, feet flat on the mat, ball squeezed behind the right knee.
• Lift hips off the floor into a bridge.
• Lift the right leg, squeezing the ball to form a 90-degree angle.
• Tap the right toes down and lower hips back to the mat.
• Repeat 10-15 times, then switch to the left leg.

8. Pilates Ball Exercise – Donkey Kicks with Ball

How to perform:

• Start in an all-fours position, right knee aligned under the hip, ball squeezed behind the left knee.
• Lift the left leg to a 90-degree angle and perform a donkey kick.
• Lower the knee back to the mat and repeat 10-15 times, then switch legs.

9. Pilates Ball Exercise – Curl Up

How to perform:

• Lie on your back with knees bent, ball placed between the knees.
• Exhale, tuck your chin forward, curl the upper body, engage the abdominals, and squeeze the ball.
• Repeat 10-15 times.
• For an easier version, keep feet flat on the floor with knees bent.

10. Pilates Ball Exercise – Bird Dog

How to perform:

• Lie on your back with knees bent over the hips, ball positioned under the pelvis.
• Lift arms toward the ceiling.
• Exhale, engage the core, extend the right arm overhead while straightening the left leg forward.
• Return to center and repeat on the opposite side.
• Keep the core activated, shoulders relaxed, and the rest of the body stable.
• Repeat 10-15 times.

11. Pilates Ball Exercise – Toe Taps

How to perform:

• Lie on your back with the ball supporting the upper back, allowing the head, neck, and shoulders to lift comfortably off the mat.
• Interlace hands behind the head, lift both legs so knees align with hips.
• Keep the upper body curled, lower one leg to tap the toes on the floor while maintaining core stability.
• Alternate legs for 30-45 seconds.

12. Pilates Ball Exercises – Fire Hydrants with Ball

How to perform:

• Start in an all-fours position, right knee aligned under the hip, ball placed behind the left knee. Keep the left arm straight, lower the right elbow down parallel to the front edge of the mat.
• Lower the knee back to the mat and repeat 10-15 times.
• Switch to the other leg.

Pilates ball exercises not only help diversify your workout program but also promote overall muscle development and flexibility. We hope the Pilates ball exercises introduced in this article inspire you to explore new challenges and experience the many benefits of this training method. Stay consistent, enjoy the journey, and work steadily toward your long-term health goals.