How to Use a Pilates Ball: 10 Exercises
Pilates balls come in two main types: a small, soft "mini ball" and a large stability ball. Both add support and challenge to your practice. Here's how to use each, plus ten exercises to try.
Key takeaways
- Mini balls (about 20–25 cm) add support and targeted squeezes.
- Stability balls challenge balance and core control.
- Inflate to the right firmness: soft enough to squeeze, firm enough to support.
- Move slowly and keep the ball under control.
Types of Pilates balls
| Ball | Size | Used for |
|---|---|---|
| Mini Pilates ball | About 20–25 cm | Support behind the back, squeezes between knees or hands |
| Stability / Swiss ball | Large (choose by height) | Balance, core work, bridges, stretching |
How to use a Pilates ball
- Support: place a mini ball behind your lower back for supported ab curls.
- Squeeze: hold between knees or hands to engage inner thighs or chest.
- Instability: use a stability ball under feet or hips to challenge balance.
How to inflate a Pilates ball
Use the pump provided and inflate gradually. A mini ball should feel soft enough to squeeze. A stability ball should be firm but with a little give. Check the manufacturer's size guide.
10 Pilates ball exercises
With a mini ball
- Supported ab curl: ball behind lower back, curl up and roll back. 10 reps.
- Bridge with squeeze: ball between knees. 12 reps.
- Chest squeeze: press ball between palms. 15 reps.
- Inner-thigh squeeze (lying): 15 reps.
- Oblique twist: seated, rotate with ball at chest. 8 per side.
With a stability ball
- Ball bridge: heels on the ball, lift hips. 10 reps.
- Hamstring curl: from ball bridge, roll ball in and out. 8 reps.
- Ball plank: forearms on the ball. 20 seconds.
- Wall squat with ball: ball behind your back against a wall. 12 reps.
- Back extension: hips on the ball, lift chest. 10 reps.
10-minute ball workout
Do exercises 1, 2, 4, 6, 8 and 10 for two rounds. Pair it with our mat Pilates exercises or Pilates ring workout.
Ball vs ring vs board
| Ball | Ring | Board | |
|---|---|---|---|
| Main benefit | Support and balance | Targeted squeeze resistance | Gliding + progressive resistance |
| Progression | Limited | Limited | High |
Frequently asked questions
What is a Pilates ball used for?
It adds support, targeted squeezes or balance challenges to Pilates exercises.
What size Pilates ball should I buy?
Mini balls are usually 20–25 cm. Choose a stability ball according to your height using the manufacturer's guide.
How much should I inflate a Pilates ball?
A mini ball should be squeezable; a stability ball firm with slight give.
Is a Pilates ball good for beginners?
Yes. A mini ball especially can make exercises easier to learn.
Can a Pilates ball help my core?
Yes. Ball exercises challenge core control and stability.
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