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Pilates

Pilates ball workout: small ball and gym ball in 20 minutes

This session uses both kinds of Pilates ball. First, a small soft ball (or a cushion) between your knees, behind your back and in your hands on the mat. Then a gym ball sized for your height and pumped up so that when you sit on it your hips and knees are at right angles, on a floor where it can't slide. The gym ball moves follow the order of an NHS physiotherapy gym ball leaflet (bridges, crunches, back lifts). Don't have a gym ball? Do the first half twice. Stop if you feel dizzy, get pain or any new symptom.

20 minBeginner12 movesOther / check instructions · Exercise ballAbs · Adductors · Glutes · Back · Hamstrings · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Small ball, lying

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoKnees bent, small ball resting beside youHarder: Roll-up (Pilates)
  2. Lying adductor ball squeeze6 holds of 5 to 10 s
    Beginner · Adductors, Abs · 3D demoSmall ball between your knees: squeeze as you breathe out, and let go slowlyHarder: Copenhagen plank
  3. Pelvic tilt into bridge8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoBall still between your knees; give it a gentle squeeze at the topHarder: Glute bridge
  4. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoBall between your knees with your knees bent; rest your head down if your neck achesEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)

Small ball, sitting

  1. Half roll back (Pilates C-curve roll back)5 reps
    Beginner · Abs, Hip flexors · 3D demoSit with the small ball behind your lower back: roll back onto it, pause, and roll upHarder: Roll-up (Pilates)
  2. Roll-up (Pilates)3 slow reps (optional, harder)
    Intermediate · Abs, Hip flexors, Hamstrings · 3D demoHold the small ball in both hands and reach it forward as you roll up; bend your knees if your feet fly upEasier: Half roll back (Pilates C-curve roll back)Harder: Neck pull (Pilates)

Gym ball: strength

  1. Stability ball hip bridge2 sets of 8
    Beginner · Glutes, Hamstrings, Quads · 3D demoUpper back on the gym ball, feet flat and hip-width apart: lift until your shoulders, hips and knees line upEasier: Glute bridgeHarder: Single-leg glute bridge
  2. Exercise ball crunch10 reps
    Beginner · Abs · 3D demoGym ball under your lower back, feet wide; curl up a little and lower slowlyEasier: McGill curl-upHarder: Sit-up (3/4 sit-up)
  3. Ball back extension8 reps
    Beginner · Back, Glutes, Hamstrings · 3D demoNo weight: lie face down over the gym ball with your toes on the floor, lift until you're in line, and look at the floorHarder: Horizontal back extension (hyperextension, Roman chair)
  4. Stability ball leg curl2 sets of 8
    Intermediate · Hamstrings, Glutes, Calves · 3D demoHeels on the gym ball: lift your hips, then roll the ball in and out. Easier: just hold the bridgeEasier: Glute bridgeHarder: Nordic curl

Gym ball: stretch

  1. Exercise ball hug stretch2 holds of 30 s
    Beginner · Back, Adductors, Glutes · 3D demoSit on the floor with your knees wide and the gym ball between your legs, then drape over itHarder: Overhead lat stretch at a bench (elbows on the bench)
  2. Kneeling chest stretch on a stability ball2 holds of 20 s each side
    Beginner · Chest, Shoulders · 3D demoKneel beside the gym ball with one elbow resting on it, arm out to the side, and let your chest sink slowly; skip it if that shoulder has dislocated beforeHarder: Fish pose (Matsyasana)

Tips

  • Sit on your gym ball first: if your hips and knees aren't at right angles with your feet flat, it's the wrong size or needs more or less air.
  • A firmer ball is harder to balance on.
  • If you're unsteady, pregnant or new to exercise, keep one hand on a wall near the gym ball, or do the floor versions.
  • The ball makes your trunk work a little harder, not your legs; to get stronger, move on to heavier exercises over time.
  • Sitting on a ball all day isn't core training: use it for exercise, then sit on a chair.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates ball workout: small ball and gym ball in 20 minutes take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions, Exercise ball. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.