7 Core Pilates Ball Exercises For Your Next Workout

Pilates is known for its emphasis on core strength, control, and precision. 

These principles are at the heart of every authentic Pilates workout (1).

Adding a Pilates ball to your routine can complement this approach.

The Pilates ball, a small, lightweight, and flexible piece of equipment, adds an element of instability. This instability forces your muscles to work harder to maintain balance and control (2).

A pilates ball ab workout isn’t just for engaging your abdominals; these workouts engage your entire core, including: 

• Diaphragm
• Your obliques
• Deeper stabilizers like the transverse abdominis.

Not sure where to start? Here are 7 Pilates ball exercises to incorporate into your routine, along with everything else you need to know about the Pilates ball.

Why Use A Pilates Ball For Core Training?

The main reason to incorporate a Pilates ball into your core training is the added challenge it provides. 

The stability ball provides the following benefits:

Enhances Instability For Greater Engagement

The Pilates ball introduces an element of instability to your workouts. 

When the surface you’re working from is unstable, your muscles have to work harder to stabilize your body. This hard work is especially true for the core, which functions as the body’s center of movement and stability (3).

Research highlights that unstable surfaces can activate deeper core muscles, such as the transverse abdominis, to a greater extent than stable ones (4). 

These muscles are essential for spinal support and core integrity, yet most exercises underutilize them during traditional exercises (5).

Supports Joint-Friendly Movements

Unlike rigid surfaces, the Pilates ball conforms to your body’s shape. 

This adaptability can reduce pressure on your joints, making exercises more accessible for individuals with joint issues or limited mobility (6, 7).

For example, when performing a bridge with a Pilates ball, the soft surface offers cushion and promotes smooth transitions, which helps protect vulnerable areas like the hips and knees.

Boosts Mind-Muscle Connection

Using a Pilates ball requires precision and control, which are 2 key Pilates principles. 

Every subtle movement while balancing on or pressing into the ball requires heightened awareness, which:

• Enhances your mind-muscle connection
• Helps you better engage the correct muscles and reduce compensatory patterns (8).

Adds Versatility To Training

The ball is lightweight and portable, yet surprisingly dynamic. 

It can target a wide range of core muscles by varying its position. 

For example, placing the ball under your lower back during a crunch provides support but also increases the range of motion. This versatility makes it suitable for all fitness levels.

Read more: 8 Easy Core Exercises for Strength, Mobility, and Stability

What Makes Core Pilates Ball Exercises Effective?

Pilates ball core exercises excel because they combine the benefits of traditional Pilates with a progressive and dynamic element. 

What is the goal of core pilates ball exercises?

Using a core Pilates ball is a practical approach for various fitness goals because it:

Focuses On Functional Strength

Core Pilates ball exercises go beyond aesthetics, addressing functional strength and overall well-being. The core isn’t just about visible abs; it’s a complex system of muscles that links the upper and lower body (9). 

These muscles help: 

• Stabilize the pelvis
• Support the spine
• Transfer force during movement (9).

By incorporating a Pilates ball, you’re training the core in ways that mimic everyday functional demands, such as stabilizing during uneven activities or managing shifts in weight (10).

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Targets Multiple Muscle Groups

Using a Pilates ball isn’t limited to one muscle. Many exercises, like a ball plank, engage your entire kinetic chain, including the shoulders, glutes, and legs.

This interconnectedness reflects the natural way the body moves, fostering balanced strength and muscular coordination (8). Balanced muscles reduce the risk of injuries, particularly to the lower back, which often compensates for weak core muscles (11).

Encourages Proper Alignment

One unique advantage of Pilates ball exercises is their emphasis on alignment. 

Misalignment during core work can strain the lower back or cause muscle imbalances. 

The ball provides sensory feedback, helping you correct postural mistakes (12). 

For instance, placing the ball against a wall during a roll down ensures your spine stays in proper alignment.

Challenges To Control Over Momentum

Momentum can often detract from the practical core training. Without control, exercises can recruit unintended muscles and diminish results (13).

The Pilates ball, however, demands control over every movement.

For example, when performing a curl-up with the ball, letting it roll awkwardly can destabilize the exercise, forcing you to focus on deliberate and controlled movement. 

This deliberate movement is crucial for enhancing muscular endurance and strength.

Suitable For Progression

Pilates ball exercises are naturally progressive. 

Core Pilates ball exercises for beginners can utilize the ball for support, while advanced practitioners can add instability for greater challenge (12).

For example, placing the ball under your feet during a plank increases difficulty by engaging stabilizers even further. This adaptability allows for growth without the need for additional at home pilates equipment.

What’s A Quick Core Routine With A Pilates Ball?

1. Roll-Up With Pilates Ball

1. Lie flat on your back with your legs extended straight and your arms reaching overhead, holding the Pilates ball between your hands.
2. Engage your core and press your lower back gently into the mat.
3. Slowly lift your arms and head off the mat, keeping the ball in your hands.
4. Continue rolling up one vertebra at a time, reaching the ball toward your feet as you sit up tall and straight.
5. Pause briefly at the top, stretching forward.
6. Reverse the movement, slowly rolling back down to the mat one vertebra at a time while keeping the ball overhead.
7. Repeat 8–10 times, maintaining control throughout the movement.

2. Single-Leg Stretch With Pilates Ball

1. Lie on your back with your knees bent and your feet flat on the mat. Place the Pilates ball between your thighs.
2. Bring your legs into tabletop position, keeping the ball secure between your thighs.
3. Place your hands gently behind your head or alongside your torso with your elbows wide.
4. Lift your head, neck, and shoulders off the mat, engaging your core.
5. Extend your right leg forward at a 45-degree angle while gently squeezing the ball with your inner thighs.
6. Switch legs, drawing the right leg back to the tabletop and extending the left leg forward, maintaining the squeeze on the ball.
7. Repeat for 8–10 repetitions per leg, ensuring smooth and controlled movements.

3. Bridge With Pilates Ball

1. Lie on your back with your knees bent and feet flat on the mat, hip-width apart. Place the Pilates ball between your legs at knee height.
2. Rest your arms alongside your body, palms facing down.
3. Press gently into the ball with your knees and thighs, engaging your glutes, inner thighs, and core.
4. Lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
5. Hold at the top for a count of 3, then slowly lower your hips back down to the mat.
6. Repeat 10–12 times, keeping the ball steady under your feet.

4. Side-Lying Leg Lifts With Pilates Ball

1. Lie on one side with your body in a straight line. Place the Pilates ball between your feet.
2. Rest your head on your lower arm and place the top arm in front of your torso for support.
3. Engage your core and lift both legs slightly off the mat, squeezing the ball between your feet.
4. Slowly lift your legs higher while maintaining the squeeze on the ball.
5. Lower your legs back down with control, keeping them slightly elevated from the mat.
6. Repeat 8–10 times, then switch to the other side.

5. Teaser With Pilates Ball

1. Sit on the mat with your knees bent and your feet flat on the floor. Hold the Pilates ball between your hands.
2. Lean back slightly and lift your feet off the mat, bringing your legs into tabletop position.
3. Extend your arms, holding the ball in front of you at eye level.
4. Straighten your legs to form a V shape with your body, lifting the ball overhead as you reach upward.
5. Hold for a brief moment, then return to the starting position by bending your knees and lowering your arms.
6. Repeat 6–8 times, taking care to maintain balance and control.

6. Plank With Pilates Ball

1. Begin in a kneeling position, placing your forearms on the Pilates ball.
2. Roll the ball forward as you extend your legs back, coming into a forearm plank position. Keep your body in a straight line from head to heels.
3. Engage your core and stabilize your shoulders to prevent the ball from wobbling.
4. Hold the plank position for 20–30 seconds, gradually increasing the time as your strength improves.
5. To finish, lower your knees to the mat and roll the ball back toward you slowly.

7. Pilates Ball Pass

1. Lie on your back with your arms extended overhead, holding the Pilates ball in your hands.
2. Engage your core and bring your arms and legs together, lifting your head and shoulders off the mat.
3. Pass the ball from your hands to your feet, squeezing it gently between your ankles.
4. Lower both your arms and legs back toward the mat (but do not rest them entirely), maintaining control.
5. Reverse the movement to pass the ball back to your hands.
6. Repeat 8–10 times, maintaining control and avoiding any arching in your lower back.

Read more: How to Use the BetterMe Pilates Kit for Active Recovery

How To Keep Good Posture During The Exercises?

Maintaining good posture isn’t just about looking straight or symmetric; it’s also about maintaining a healthy spine.

The primary goal is creating a strong, efficient foundation for movement. 

Here are some cues to improve your Pilates form:

Understand Neutral Spine

• The neutral spine is the natural curve of your spine.
• This neutrality results in a slight curve in your lower back, a mid-back that gently rounds, and a cervical spine (neck) that follows its curve without pushing forward.
• Before starting any exercise, take time to find and hold this position.

Engage Your Deep Core Muscles

• The transverse abdominis (the deepest abdominal muscle) wraps around your midsection like a corset.
• To engage it, imagine drawing your belly button in toward your spine without sucking in or holding your breath.
• This engagement helps support your posture during all movements.

Keep Your Shoulders Relaxed

• Avoid hunching your shoulders up toward your ears.
• Instead, gently draw your shoulder blades back and down, as if tucking them into your back pockets.
• Positioning your shoulders this way keeps the upper body aligned and prevents neck strain.

Pay Attention To Pelvic Alignment

• Watch for tilting your pelvis too far forward or backward.
• Aim for the pelvis to remain neutral, aligned with the spine, especially during exercises like pelvic curls or bridges.
• A good mental cue is to picture your hips as a bowl of water that shouldn’t spill.

Use The Ball For Feedback

• The Pilates ball can help you maintain proper form.
• For instance, placing it under your lower back during crunches encourages a neutral spine.
• Similarly, holding it between your hands or knees can help you focus on proper alignment during certain moves.

Breathe Correctly

• Breathing is a pillar of Pilates. It helps maintain posture and muscle engagement.
• Exhale during the effort phase of an exercise, like lifting, and inhale during the release phase, like lowering.
• Proper breathing also helps avoid undue tension in the neck and shoulders.

Avoid Overarching Or Collapsing

• Be mindful not to overextend (arching the back too much) or collapse (losing the natural curve) during movements.
• If you notice these faults, slow down and focus on controlled, smaller motions until you rebuild better awareness.

Checklist To Maintain Good Posture

1. Start each exercise by self-checking your alignment through a mental scan (neck, shoulders, spine, pelvis).
2. Use mirrors if available to visually confirm proper posture.
3. If you feel wobbly or unstable, reduce the range of motion without sacrificing alignment.
4. Pause occasionally to reset your positioning during longer exercises.

How Often Should You Train Your Core With A Ball?

For most people, training the core 2-3 days per week is sufficient. 

This frequency ensures that muscles are activated regularly without risking overtraining. 

Core muscles are endurance-based, so they recover relatively quickly compared to larger muscle groups such as the glutes or hamstrings (14). 

However, they still need time to repair and grow stronger.

Intensity And Exercise Selection Matter

Not all core exercises are created equal. Ball-based Pilates exercises include different levels of intensity:

• Low-intensity exercises (such as pelvic tilts using a ball):

You can perform these exercises more frequently, even daily, as they primarily focus on promoting stabilization.

• High-intensity exercises (such as ball pikes or side planks with a ball):

These exercises place more strain on the muscles and connective tissues. 

Limiting high-intensity exercises to 2-3 times per week, with a rest day in between, is best.

Overloading the muscles through challenging progressions or added instability also plays a role. The more demanding the movement, the more recovery time you’ll need.

Listen To Your Body

Your body is the best gauge of how often you should train. 

Signs such as lingering soreness, fatigue, or reduced performance are indicators that you may need more rest or lighter sessions. Everyone’s recovery varies based on factors like sleep quality, nutrition, and stress levels.

Consider Functional Recovery Days

Active recovery involves engaging the muscles but without heavy strain. 

On non-core training days, you can still use the Pilates ball for gentle stretches or mobility exercises. Stretching supports blood flow, reduces muscle stiffness, and maintains engagement without overexertion.

Progress Gradually

If you’re new to Pilates or core ball exercises, start with 1-2 times a week. 

Focus on technique and building foundational strength. As your confidence and endurance improve, gradually increase the frequency to 2-3 sessions per week.

Practical Guidelines

• Combine your ball exercises with other movements. Include full-body strength training, cardio, and flexibility training for a well-rounded fitness regimen.
• Avoid doing high-intensity core sessions back-to-back. Alternate with less demanding workouts or recovery-focused days.
• If using a ball is part of a broader Pilates program, 2-3 times a week within that program is ideal.

Tailor To Your Goals

If your goal is functional strength or injury prevention, consistency matters more than high frequency. Short, well-planned sessions 2-3 times a week can yield significant benefits.

If you’re targeting athletic performance or aesthetic goals, such as defined abs, gradually incorporating 3-4 focused sessions per week can help, as long as you prioritize recovery.

Quality Over Quantity

Ultimately, the key to practical core training with a Pilates ball lies in the quality of your movements. Proper control, alignment, and engagement are far more impactful than simply increasing the number of sessions. Train smart, respect recovery, and allow your body the time it needs to adapt and grow stronger.

Can You Combine Pilates Ball Exercises With Other Workouts?

Pilates is versatile and can suit almost any program. 

By combining Pilates with other forms of exercise, you’ll create a comprehensive routine that promotes strength, endurance, flexibility, and recovery. 

Pair With Strength Training

Use Pilates on alternate days to complement your strength sessions. 

For example:

• On resistance training days, target larger muscle groups (e.g., legs, chest, or back).
• Follow with a short Pilates session to activate your core or include it on rest days for active recovery.

Pilates helps fine-tune the small stabilizers, thereby improving overall performance in compound lifts such as deadlifts or bench presses.

Add To Cardio Routines

Try incorporating Pilates before or after cardio to improve your balance. 

After a run, for example, a brief Pilates session can help strengthen the core while easing tight muscles. Conversely, before cycling, a Pilates warm-up can activate your core for better posture and endurance.

Combine With Mobility Training

Pilates itself improves mobility, but incorporating yoga or dynamic stretches alongside it can further enhance flexibility. This combination creates a strong foundation for other high-intensity or impact-based workouts.

Use It For Active Recovery

On lighter days, Pilates can serve as a low-intensity way to keep your body moving. 

It helps increase circulation, reduce stiffness, and promote muscle repair without straining tired muscles.

Tips For Building A Comprehensive Fitness Routine

A balanced fitness program should address multiple aspects of fitness. 

Here’s what to include:

• Strength Training: Build muscular strength and endurance by incorporating resistance exercises 2-3 times a week. Free weights, machines, or bodyweight moves like push-ups work well.
• Cardiovascular Work: Include at least 150 minutes per week of moderate-intensity cardio, such as swimming, cycling, or walking.

This benefits heart health and endurance.

• Flexibility and Mobility: Dedicate time to stretching and mobility work.

Pilates or yoga can help in maintaining joint health and range of motion.

• Core-Specific Training: Incorporate Pilates-based exercises 2-3 times a week to develop a strong core, enhance stability, and reduce the risk of injury.
• Rest and Recovery: Allow adequate rest days and recovery to prevent overtraining. Use Pilates or light yoga as active recovery during off days.

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Practical Scheduling Example

Here’s an example of how to combine Pilates with other workouts in a week:

• Monday: Strength training (upper body) + 15 minutes of Pilates core work.
• Tuesday: Cardiovascular workout (cycling or jogging).
• Wednesday: Pilates-based core and flexibility session (30-40 minutes).
• Thursday: Strength training (lower body) + cool-down with light Pilates stretching.
• Friday: Cardiovascular workout or interval training.
• Saturday: Full-body strength training + short Pilates session.
• Sunday: Rest or active recovery with a light Pilates mobility workout.

What Are Signs You’re Doing Core Ball Work Right?

Using a Pilates ball for core exercises can be incredibly effective, but only if done correctly. Proper execution ensures you’re activating the correct muscles, which prevents injury and maximizes the benefits of your workout.

Here are key signs that indicate you’re on the right track:

1. You Feel Engagement In The Right Muscles

• The target muscles should be doing the work. For most stability ball core exercises, this means feeling activation in the deeper core muscles, such as the transverse abdominis (your internal “corset”) and obliques (muscles on the sides of your abdomen).
• If you feel strain in your low back, neck, or hip flexors, it’s a sign that those muscles are compensating. Adjust your form or reduce the intensity.

2. You Maintain A Neutral Spine

• Your spine should keep its natural curves throughout the exercise.
• Avoid flattening your lower back completely against the floor or over-arching. Both can strain your spine and reduce core activation.
• A good cue is to imagine your spine as “long and supported,” like a steady bridge.

3. Your Movements Are Controlled And Smooth

• Rapid or jerky movements often indicate that you’re relying on momentum rather than muscle control.
• Each exercise should feel deliberate, slow, and fluid. For instance, during a ball roll-out, your core should manage the motion, not swinging hips or sudden bursts.

4. There’s Minimal Pressure On Secondary Areas

• Core ball work, when done correctly, reduces unnecessary tension in areas such as your shoulders, neck, or hips.
• If you’re gripping the ball tightly, clenching your jaw, or tensing your neck muscles, your form may need adjusting.

5. Your Breathing Aligns With The Exercise

• Breathing is crucial in Pilates. Proper breathing aids core engagement and prevents you from holding tension elsewhere.
• Exhale during the exertion phase (e.g., rolling out or lifting) and inhale during the return or release phase. Holding your breath can build pressure and reduce focus.

6. You Can Maintain Stability

• Stability is key, especially since the ball creates an unstable surface.
• Signs of good form include minimal wobbling and the ability to maintain alignment.

For example:

• During planks, your hips should stay level and not dip or twist.
• When using the ball under your back, keep your hips and shoulders grounded and steady.

7. Your Posture Is Aligned

• Your head, shoulders, and pelvis should form a straight line during most movements.
• Watch for hunched shoulders, excessive head lifting, or excessive curvature in the lower back. These are clear indicators of a loss of alignment.
• A helpful cue is to imagine a string pulling your head gently upward, keeping your body elongated and upright.

Common Red Flags To Watch For

To ensure your core ball work stays effective, look out for these red flags:

• Straining or Pain: Discomfort in joints (e.g., wrists, knees, or shoulders) signals improper load distribution.
• Lifting Shoulders Off the Mat: When performing exercises like crunches, your upper body should rise naturally, not by forcefully jerking your neck.
• Hip Shifting: During exercises like bridges, keep your hips square and aligned. Tilting or shifting indicates instability.

Frequently Asked Questions

• Can beginners use the Pilates ball for core work?

Yes, beginners can use the Pilates ball for core exercises. Begin with simple movements, such as pelvic tilts or seated balance exercises. These exercises build foundational strength and improve stability while minimizing strain on the body. Progress slowly to more challenging moves as your control improves.

• Do Pilates ball core exercises help posture?

Absolutely. Pilates ball core exercises strengthen the deep muscles that support spinal alignment, including the transverse abdominis and multifidus. They also enhance body awareness, balance, and alignment, which directly contribute to maintaining better posture in daily activities.

• Is it better to do them in the morning or evening?

The timing of your workout depends on personal preference. Mornings can energize you and set a positive tone for the day, while evenings are great for releasing tension and relaxing. The key is consistency and choosing a time when you can focus on the exercises with minimal distractions.

• What muscles do core Pilates ball exercises target?

Core Pilates ball exercises primarily target the transverse abdominis, rectus abdominis, obliques, and back stabilizers, such as the multifidus. 

Secondary engagement occurs in the glutes, hip flexors, and pelvic floor, depending on the specific exercise. These muscles work together to enhance strength, stability, and movement efficiency.

The Bottom Line

Core Pilates ball exercises are a versatile and effective way to build strength, improve posture, and enhance overall stability. By targeting key muscles such as the transverse abdominis and obliques, these exercises support spinal alignment and improve functional movement in everyday life.

Whether you’re a beginner or experienced, incorporating core Pilates ball workouts into your fitness routine can lead to improved core control, better balance, and a stronger foundation for other activities.