{"id":58673,"date":"2024-02-02T17:24:48","date_gmt":"2024-02-02T17:24:48","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58673"},"modified":"2025-01-20T12:25:25","modified_gmt":"2025-01-20T12:25:25","slug":"pilates-ball-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/","title":{"rendered":"10 Pilates Ball Exercises to Include In Your Core Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#What_Is_a_Pilates_Ball\" >What Is a Pilates Ball?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#10_Pilates_Ball_Exercises_for_a_Core_Workout\" >10 Pilates Ball Exercises for a Core Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Pilates_Roll-Up\" >Pilates Roll-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Leg_Circles\" >Leg Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Glute_Bridge\" >Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Pilates_Teaser_with_Ball\" >Pilates Teaser with Ball<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Pilates_Hundreds\" >Pilates Hundreds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Crescent_Moons\" >Crescent Moons<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Toe_Taps\" >Toe Taps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#What_Is_a_Pilates_Ball_Good_For\" >What Is a Pilates Ball Good For?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Core_Muscle_Development\" >Core Muscle Development<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Versatility_in_Exercise\" >Versatility in Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Rehabilitation_and_Recovery\" >Rehabilitation and Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#What_Are_Pilates_Soft_Balls_Used_For\" >What Are Pilates Soft Balls Used For?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#What_Do_You_Do_With_a_Small_Pilates_Ball\" >What Do You Do With a Small Pilates Ball?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Deep_Core_Over_Ball\" >Deep Core Over Ball\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Bridging_With_a_Ball_Under_Foot\" >Bridging With a Ball Under Foot<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Curl_Up_With_Inner_Thigh_Squeeze\" >Curl Up With Inner Thigh Squeeze<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Tabletop_Pulses\" >Tabletop Pulses<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Who_Should_Not_Use_an_Exercise_Ball\" >Who Should Not Use an Exercise Ball?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#How_Hard_Should_a_Pilates_Ball_Be\" >How Hard Should a Pilates Ball Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#What_Is_The_Small_Pilates_Ball_Called\" >What Is The Small Pilates Ball Called?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#How_Do_You_Use_a_Small_Core_Ball\" >How Do You Use a Small Core Ball?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Are_Exercise_Balls_Safe\" >Are Exercise Balls Safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#Does_An_Exercise_Ball_Help_Lose_Belly_Fat\" >Does An Exercise Ball Help Lose Belly Fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Core stabilization is an often overlooked part of many fitness routines. Yet, core muscles play a crucial role in overall strength and body support. Strengthening these muscles results in improved posture, better balance, and reduced back pain (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2008\/01000\/core_stability_exercise_principles.14.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8630919\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Pilates_Ball_Exercises\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791.png\" alt=\"10 Pilates Ball Exercises\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A Pilates ball comes in as an engaging tool to shake up the usual <a href=\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\">core workout.<\/a> It activates a variety of muscle groups and requires the mindfulness and precision that can transform a mundane exercise routine into an invigorating session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ve compiled 10 effective Pilates ball exercises for strengthening and sculpting your core, ensuring your workout is as challenging as it is beneficial.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Pilates_Ball\"><\/span><b>What Is a Pilates Ball?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A Pilates ball, also known as an exercise ball, is an inflatable ball used for strength training, improving balance, and enhancing flexibility. The ball is used in a variety of exercises as part of Pilates, yoga, and general fitness routines.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The purpose of the Pilates ball is to challenge the body by creating instability, which forces different muscles to engage to maintain balance. This can help to improve core strength, posture, and muscle tone (<\/span><a href=\"https:\/\/www.today.com\/health\/diet-fitness\/pilates-ball-simple-piece-equipment-changed-workouts-rcna47767\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates balls come in different sizes. <\/span><span style=\"font-weight: 400;\">For example, <a href=\"https:\/\/store.betterme.world\/products\/soft-pilates-ball-1?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Pilates_Ball_Exercises\">Pilates Soft Ball<\/a> exercises typically use a smaller ball (around 9 inches in diameter).<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Pilates_Ball_Exercises\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-4.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Pilates_Ball_Exercises_for_a_Core_Workout\"><\/span><b>10 Pilates Ball Exercises for a Core Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This core workout involves engaging your abdominal muscles to stabilize your body while performing the exercises. Focus on maintaining proper form and control throughout each movement for maximum benefit.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pilates_Roll-Up\"><\/span><b>Pilates Roll-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back, legs extended, and arms overhead holding the Pilates ball.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, bringing your arms to the ceiling. Exhale and slowly roll up into a seated position, reaching for your toes with the ball.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale to start rolling down, and exhale to lower your spine one vertebrae at a time, keeping the ball above as you return to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_Circles\"><\/span><b>Leg Circles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with the Pilates ball placed between your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs towards the ceiling with a slight bend in the knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Circle your legs outward for five repetitions, then reverse the direction for another five, keeping your core engaged.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridge\"><\/span><b>Glute Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, knees bent, feet flat on the floor, and place the Pilates ball between your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your hips toward the ceiling, squeezing the ball to engage your inner thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the top position for a moment, then slowly lower your hips back to the floor.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/store.betterme.world\/products\/pilates-studio-kit-pink?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Pilates_Ball_Exercises\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-14.png\" alt=\"BetterMe Pilates Essential Kit\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pilates_Teaser_with_Ball\"><\/span><b>Pilates Teaser with Ball<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with the Pilates ball between your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms overhead, and slowly roll up to a seated position while lifting the ball towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower back down, keeping the ball steady between your ankles.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pilates_Hundreds\"><\/span><b>Pilates Hundreds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and hold the Pilates ball between your palms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs off the ground and extend them to a tabletop position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your head, neck, and shoulders off the floor, engaging your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin pumping your arms up and down as you inhale for five counts and exhale for five counts.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Crescent_Moons\"><\/span><b>Crescent Moons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by kneeling and holding the ball with both hands above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean to one side creating a &#8220;C&#8221; shape with your body, and hold for a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the center and repeat on the opposite side, utilizing your obliques to move the ball.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Toe_Taps\"><\/span><b>Toe Taps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with knees bent at a 90-degree angle, feet lifted, and the Pilates ball placed between your calves and hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one foot up towards the ceiling, then return back to the start position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate between feet, maintaining a steady pace and keeping your core tight.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-butt-a-quick-guide-for-beginners\/\"><i>Wall Pilates for Butt: A Quick Guide for Beginners<\/i><\/a><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/collections\/jumpsuits?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Pilates_Ball_Exercises\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-20-1.png\" alt=\"BetterMe Catsuits for Pilates\" width=\"1920\" height=\"1400\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Pilates_Ball_Good_For\"><\/span><b>What Is a Pilates Ball Good For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A Pilates ball is an excellent tool for improving core strength and stability. Here are the use-specific benefits of incorporating a Pilates ball in your core workout (<\/span><a href=\"https:\/\/www.spine-health.com\/treatment\/physical-therapy\/exercise-ball-uses\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core_Muscle_Development\"><\/span><b>Core Muscle Development<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the benefits of a Pilates ball is to strengthen the core muscles (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15706550\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you perform exercises with the unstable surface of an exercise ball, you&#8217;re forced to engage your core muscles to maintain balance. This engagement helps to build the muscle fibers in the abs, obliques, and lower back, contributing to a stronger core and a more sculpted midsection.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Versatility_in_Exercise\"><\/span><b>Versatility in Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pilates balls are incredibly versatile and can be used for a variety of exercises beyond core workouts. They can support your back during sit-ups, increase the intensity of push-ups, or act as props in yoga poses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Their versatility makes them an excellent investment for anyone looking to diversify their workout routine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rehabilitation_and_Recovery\"><\/span><b>Rehabilitation and Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pilates balls are frequently used in physical therapy and rehabilitation settings.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gentle resistance and support provided by the ball can help those recovering from injury to slowly rebuild strength and mobility without placing undue stress on their bodies. It&#8217;s a valuable tool for guided exercises that promote healing and restoration.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_ball_exercises\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Pilates_Soft_Balls_Used_For\"><\/span><b>What Are Pilates Soft Balls Used For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates soft balls are smaller than traditional Pilates balls and have a softer, squishier texture. They are typically used for rehabilitation exercises that require gentle support and resistance or as a prop in certain yoga poses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soft balls can also be used to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add extra resistance and challenge muscles during traditional Pilates exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve balance and stability in standing or kneeling positions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Provide cushioning for the body, particularly in exercises that require lying on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhance coordination and motor skills through guided movements<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Pilates_Ball_Exercises\">Start transforming your body now!<\/a><\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-18.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_You_Do_With_a_Small_Pilates_Ball\"><\/span><b>What Do You Do With a Small Pilates Ball?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A small Pilates ball can be used in various ways to enhance your workout routine. Here are some small Pilates ball exercises you can do:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deep_Core_Over_Ball\"><\/span><b>Deep Core Over Ball\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise engages the deep core muscles and can help<a href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\"> improve posture<\/a>.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with the ball between your legs and knees bent at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend arms overhead, inhale, then exhale as you engage your core and lift your head, neck, and shoulders off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds, then lower back down.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bridging_With_a_Ball_Under_Foot\"><\/span><b>Bridging With a Ball Under Foot<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this exercise, you lie on your back, place the ball under your feet, and lift your hips off the ground, which works your glutes, hamstrings, and core muscles.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Curl_Up_With_Inner_Thigh_Squeeze\"><\/span><b>Curl Up With Inner Thigh Squeeze<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You lay on your back with your knees bent up in the air in line with your hips, hands behind your head, and the ball between your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you curl up, you squeeze the ball with your thighs. This not only works your abs but also your inner thighs.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tabletop_Pulses\"><\/span><b>Tabletop Pulses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In this exercise, you sit on the ground with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the ball with both hands and extend your arms out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back slightly, engaging your core, and lift your feet off the ground into a tabletop position. Then, pulse the ball up and down in small movements.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Not_Use_an_Exercise_Ball\"><\/span><b>Who Should Not Use an Exercise Ball?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People with certain medical conditions or injuries should consult with a healthcare professional before incorporating an exercise ball into their <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-women\/\">workout routine<\/a>.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have a history of back pain or spinal issues, it&#8217;s crucial to consult with your doctor before using an exercise ball as improper use could exacerbate existing problems.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnant women should also consult with their doctor before using an exercise ball, as some exercises may not be suitable during pregnancy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with balance or coordination issues may need to start with simpler exercises and gradually progress to more advanced ones on the ball.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Always listen to your body and modify any exercises that cause discomfort or pain. Work with a certified Pilates instructor or physical therapist to ensure proper form and technique, particularly if you&#8217;re new to using an exercise ball.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thai <a href=\"https:\/\/betterme.world\/articles\/pilates-workout-full-body\/\">Pilates Full Body Workout<\/a> blog has more tips on ensuring you get the most out of your exercises.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-13-2.png\" alt=\"10 Pilates Ball Exercises\" width=\"2560\" height=\"1600\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Hard_Should_a_Pilates_Ball_Be\"><\/span><b>How Hard Should a Pilates Ball Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A Pilates ball should be firm enough to provide support and resistance but soft enough to allow for some squish or compression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the ball is too hard, it may feel uncomfortable or unstable, making it challenging to maintain good form and perform exercises correctly. On the other hand, if the ball is too soft, it may not offer enough support or resistance to challenge your muscles effectively.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/pilates-workout-full-body\/\"><i>Pilates Full Body Workout for Beginners (No Equipment Needed)<\/i><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_ball_exercises\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_The_Small_Pilates_Ball_Called\"><\/span><strong>What Is The Small Pilates Ball Called?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The small Pilates ball is also known as a mini stability ball, soft ball, or Pilates soft ball.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-equipment\/\">Wall Pilates Equipment<\/a> guide has more information on other equipment like Pilates balls and their uses.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Do_You_Use_a_Small_Core_Ball\"><\/span><strong>How Do You Use a Small Core Ball?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A small core ball, like a Pilates soft ball, can be used by placing it between your legs or feet during exercises, squeezing it with your thighs in seated positions, using it as a prop for balance or support, and more.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_Exercise_Balls_Safe\"><\/span><strong>Are Exercise Balls Safe?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Exercise balls are generally safe to use, but it&#8217;s essential to use proper form and follow any instructions or modifications recommended by a certified instructor. Also, be sure to check the ball regularly for any signs of damage or wear and replace it as needed.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_An_Exercise_Ball_Help_Lose_Belly_Fat\"><\/span><strong>Does An Exercise Ball Help Lose Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">An exercise ball can&#8217;t target specific areas of fat loss, but incorporating it into a well-rounded exercise routine that includes cardio and strength training can help promote overall weight loss and toning, including in the abdominal area.<\/span><\/p>\n\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Pilates_Ball_Exercises\"><img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791.png\" alt=\"10 Pilates Ball Exercises\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates Ball Exercises are great for core and balance training.\u00a0 It&#8217;s best to start with simpler exercises if you&#8217;re new to using an exercise ball, and slowly progress as your strength and coordination improve.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Core stabilization is an often overlooked part of many fitness routines. Yet, core muscles play a crucial role in overall strength and body support. Strengthening these muscles results in improved posture, better balance, and reduced back pain (1) (3). A Pilates ball comes in as an engaging tool to shake up the usual core workout. [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":69565,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[266,201],"tags":[],"coauthors":[117,215],"class_list":["post-58673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-home-pilates","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Pilates Ball Exercises to Include In Your Core Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"These 10 \u2605 PILATES BALL EXERCISES \u27a4 can improve your balance, stability, and core strength. Learn more about how an exercise ball compares to a chair and other helpful tips in this post.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Pilates Ball Exercises to Include In Your Core Workout\" \/>\n<meta property=\"og:description\" content=\"These 10 \u2605 PILATES BALL EXERCISES \u27a4 can improve your balance, stability, and core strength. Learn more about how an exercise ball compares to a chair and other helpful tips in this post.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-20T12:25:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-6-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fc2bdf6416653ee6fd54c69475ebfac8\"},\"headline\":\"10 Pilates Ball Exercises to Include In Your Core Workout\",\"dateModified\":\"2025-01-20T12:25:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\"},\"wordCount\":1533,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-6.png\",\"articleSection\":[\"Home Pilates\",\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Core stabilization is an often overlooked part of many fitness routines. Yet, core muscles play a crucial role in overall strength and body support. Strengthening these muscles results in improved posture, better balance, and reduced back pain (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2008\/01000\/core_stability_exercise_principles.14.aspx\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">) (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8630919\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Pilates_Ball_Exercises\\\"><img class=\\\"alignnone\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791.png\\\" alt=\\\"10 Pilates Ball Exercises\\\" width=\\\"1925\\\" height=\\\"1200\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A Pilates ball comes in as an engaging tool to shake up the usual <a href=\\\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\\\">core workout.<\/a> It activates a variety of muscle groups and requires the mindfulness and precision that can transform a mundane exercise routine into an invigorating session.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We've compiled 10 effective Pilates ball exercises for strengthening and sculpting your core, ensuring your workout is as challenging as it is beneficial.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Pilates Ball?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A Pilates ball, also known as an exercise ball, is an inflatable ball used for strength training, improving balance, and enhancing flexibility. The ball is used in a variety of exercises as part of Pilates, yoga, and general fitness routines.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The purpose of the Pilates ball is to challenge the body by creating instability, w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\",\"name\":\"10 Pilates Ball Exercises to Include In Your Core Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-6.png\",\"dateModified\":\"2025-01-20T12:25:25+00:00\",\"description\":\"These 10 \u2605 PILATES BALL EXERCISES \u27a4 can improve your balance, stability, and core strength. 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Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"10 Pilates Ball Exercises to Include In Your Core Workout - BetterMe","description":"These 10 \u2605 PILATES BALL EXERCISES \u27a4 can improve your balance, stability, and core strength. Learn more about how an exercise ball compares to a chair and other helpful tips in this post.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/","og_locale":"en_US","og_type":"article","og_title":"10 Pilates Ball Exercises to Include In Your Core Workout","og_description":"These 10 \u2605 PILATES BALL EXERCISES \u27a4 can improve your balance, stability, and core strength. Learn more about how an exercise ball compares to a chair and other helpful tips in this post.","og_url":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-20T12:25:25+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-6-1024x640.png","type":"image\/png"}],"author":"ZindzyGracia, Hollee Mohni, RD, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Hollee Mohni, RD, CPT","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fc2bdf6416653ee6fd54c69475ebfac8"},"headline":"10 Pilates Ball Exercises to Include In Your Core Workout","dateModified":"2025-01-20T12:25:25+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/"},"wordCount":1533,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-6.png","articleSection":["Home Pilates","Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Core stabilization is an often overlooked part of many fitness routines. Yet, core muscles play a crucial role in overall strength and body support. Strengthening these muscles results in improved posture, better balance, and reduced back pain (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2008\/01000\/core_stability_exercise_principles.14.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8630919\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Pilates_Ball_Exercises\"><img class=\"alignnone\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791.png\" alt=\"10 Pilates Ball Exercises\" width=\"1925\" height=\"1200\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">A Pilates ball comes in as an engaging tool to shake up the usual <a href=\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\">core workout.<\/a> It activates a variety of muscle groups and requires the mindfulness and precision that can transform a mundane exercise routine into an invigorating session.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We've compiled 10 effective Pilates ball exercises for strengthening and sculpting your core, ensuring your workout is as challenging as it is beneficial.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Pilates Ball?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A Pilates ball, also known as an exercise ball, is an inflatable ball used for strength training, improving balance, and enhancing flexibility. The ball is used in a variety of exercises as part of Pilates, yoga, and general fitness routines.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The purpose of the Pilates ball is to challenge the body by creating instability, w ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/","url":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/","name":"10 Pilates Ball Exercises to Include In Your Core Workout - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-6.png","dateModified":"2025-01-20T12:25:25+00:00","description":"These 10 \u2605 PILATES BALL EXERCISES \u27a4 can improve your balance, stability, and core strength. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58673","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=58673"}],"version-history":[{"count":5,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58673\/revisions"}],"predecessor-version":[{"id":69764,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58673\/revisions\/69764"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/69565"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=58673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=58673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=58673"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=58673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}