Pilates is known for its ability to strengthen your core, enhance flexibility, and improve balance. However, if you’ve only done mat exercises, you may not realize how equipment can take your workout to the next level.
One of the most versatile tools in Pilates is the Pilates ball, which is sometimes called a stability or exercise ball.
This simple yet effective piece of equipment can amplify your training, challenge your muscles in new ways, and make some exercises more accessible for beginners.
If you’re new to using a Pilates ball, don’t worry – we’ve got you covered. This guide will walk you through 8 beginner-friendly exercises that will help you build strength, improve mobility, and boost your body awareness.
Along the way, we’ll answer some common questions so you can feel confident as you get started.
Yes, they do. When done correctly, ball exercises can be an effective way to improve muscle strength, stability, and coordination.
They Activate Stabilizing Muscles
Using a ball, whether it’s a Pilates ball or a larger stability ball, introduces an element of instability. When you perform an exercise on an unstable surface, your body must work harder to maintain balance (1).
This activates small stabilizing muscles, particularly around your core, hips, and shoulders. These muscles don’t get as much attention during traditional workouts on stable surfaces, but they are essential for maintaining proper posture and preventing injury (2).
For example, holding a plank with your forearms on a ball activates deeper core muscles than doing it on the floor. The ball wobbles, and your body responds by engaging more muscles to stay steady.
Improve Muscle Engagement and Control
Ball exercises use multiple muscle groups at once. This is because your body is constantly adjusting to the movement of the ball (3). Instead of isolating one muscle (as in a bicep curl), ball exercises utilize multiple muscle groups, combining strength, control, and balance in a single movement (1).
Take a seated ball exercise like a pelvic tilt. It works your abs and also engages your back, glutes, and pelvic floor. This type of nuanced movement enhances your overall body awareness and coordination over time.
Offer Joint-Friendly Workouts
Pilates ball exercises are low-impact. They provide support for your body during movements, which can reduce stress on your joints.
For example, doing seated squats using a ball against a wall offers support for your spine while strengthening your legs. This makes ball exercises accessible for people who are recovering from injuries, those with joint pain, or beginners who are looking for a gentle way to start strengthening their muscles (4).
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Boost Spinal Health and Posture
Working with a ball can also improve spinal alignment and strengthen the muscles that support your spine. As the surface of the ball isn’t rigid, it encourages natural movement. This helps prevent stiffness and promotes a healthy range of motion in your back (5, 6).
Spinal extension exercises, such as lifting your chest off the ball while lying face-down, are a great way to counteract the effects of slouching from hours of sitting.
Have Functional Fitness Gains
Ball exercises mimic real-life movements. Activities such as reaching, twisting, or bending are often incorporated into ball routines. These movements strengthen your body for everyday tasks and make your workout functional (1).
For example, using the ball for rotational twists can improve the mobility and strength you need for activities such as reaching for something on a high shelf or even sports such as tennis or golf.
Read more: A Complete Guide To Pilates Mat Exercises For All Fitness Levels
Below are some beginner-friendly exercises to get you started:
Strengthen your glutes, hamstrings, and core while improving spinal mobility, with a focus on control.
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Focus on proper squat mechanics and protect your lower back with this adjusted move.
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This version avoids placing undue pressure on your back and adds engagement for your arms.
Target your core with improved focus on stability and spinal alignment.
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Build strength in your thighs and hips with an option for added stability.
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This modification ensures better control for beginners.
Strengthen your core with added inner-thigh engagement.
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Focus on gentle muscle activation, rather than aggressive squeezing.
Start with a simpler variation to build strength before incorporating the ball.
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Progress to placing the ball under your calves once you’re confident maintaining proper form.
Strengthen your lower back and improve posture with safe, controlled movements.
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Keep the movement subtle to avoid strain and focus on precision.
Build core strength and balance without the added challenge of ball instability.
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Progress to sitting on the Pilates ball once you’ve built enough core control.
Read more: At Home Pilates Equipment Guide For Beginners: Here’s What You Need To Start
Before starting, take 5 minutes to ease your body into movement. Do light stretches or gentle spine mobilizers such as cat-cow and seated forward folds to prepare your muscles and joints.
End your workout with gentle stretches, such as child’s pose and seated forward folds. This helps relax your body and prevents stiffness after your session.
Yes, the exercise ball is fantastic for targeting your abdominal muscles. One of its key benefits is instability. When you perform core exercises on the ball, such as crunches or planks, your body must constantly adjust to stay balanced.
This engages the superficial ab muscles (such as the rectus abdominis, which helps give the “six-pack” look) and the deeper stabilizers, including the transversus abdominis and obliques (7). These muscles are essential for core strength and spinal stability.
For example, a simple chest lift on the ball challenges your core more than doing the same movement on the floor. The ball demands more balance, which increases muscle activation.
However, as with any tool, results are dependent on using proper form, progressing safely, and combining exercise with good overall habits.
These exercise ball workouts offer a fun, effective way to target your core and improve overall strength.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
Does Bouncing on a Ball Reduce Belly Fat?
Bouncing on a ball may get your heart rate up slightly, particularly if you’re moving with enough energy. However, on its own, bouncing doesn’t burn enough calories to significantly reduce belly fat.
Reducing fat in specific areas, such as your belly, is known as “spot reduction,” and unfortunately, it’s a common fitness myth. Fat loss happens across your entire body when you burn more calories than you consume, through a mix of exercise, good nutrition, and consistent habits.
That being said, bouncing can be a fun low-impact way to start moving. Think of it as a light cardio activity that can be paired with more targeted strength-training exercises on the ball for better results. Over time, these movements can contribute to overall fat loss if paired with the right eating habits.
Yes, an exercise ball can be a helpful tool in a weight loss program, but it’s not a magic solution. Losing weight comes down to creating a calorie deficit, which means burning more energy than you take in through food. The Pilates ball helps by adding variety to your workouts and challenging your muscles in new ways.
For example, strength-training moves such as the pelvic curl or reverse plank activate large muscle groups, which increases your overall calorie burn (8). At the same time, these exercises improve your muscle strength, posture, and core stability (1, 7).
Incorporating the ball into a more comprehensive workout that includes high-intensity intervals, strength training, and flexibility work can make your routine more engaging, which makes it easier to stay consistent.
How long you spend on an exercise ball depends on your fitness level, goals, and the type of exercise you’re doing. For beginners, 20-30 minutes per session is a good starting point. This duration allows you to work through a solid routine, such as the beginner Pilates ball workout, without overdoing it. If you’re using the ball for balance or posture training, shorter sessions of 10-15 minutes can be beneficial.
The key is to listen to your body. While the ball is designed to support functional movement and improve strength, overuse or poor technique can lead to strain.
Focus on quality, not quantity. With time, you can increase your workout duration or add more challenging exercises as your strength and endurance improve. Remember, consistency is more important than the length of a single session.
Discover the bosu ball exercises for balance, and learn how this versatile tool can enhance your stability and strength.
The 3/2/8 method combines 3 full breaths, 2 seconds of holds, and 8 controlled repetitions for specific Pilates exercises. It emphasizes breathing control, proper form, and muscle engagement to maximize the benefits of each movement (9). Yes, sitting on a Pilates ball can be beneficial in short sessions. It encourages better posture, activates your core muscles, and improves balance. However, it’s best used intermittently, rather than as a full-time replacement for a chair. No, it’s not recommended to sit on a yoga ball all day. Extended use can lead to discomfort and strain on your back or hips. Limit your time to 20-30 minutes at a stretch and ensure you maintain good posture while seated. You can start ball exercises as soon as you feel ready and comfortable with basic movement patterns. Beginners should start with simpler exercises to build their balance and strength, progressing gradually as they gain confidence and control.Frequently Asked Questions
What is the 3/2/8 method of Pilates?
Is it good to sit on a Pilates ball?
Can you sit on a yoga ball all day?
When should I start ball exercises?
The Pilates ball is an incredible tool for building strength, improving balance, and challenging your body in ways that go beyond traditional workouts. From targeting your core to enhancing flexibility, it adds variety and effectiveness to your routine. The beginner workout plan we share here is a fantastic first step toward discovering how this versatile equipment can elevate your fitness.
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