Pilates ball exercises are a fun and effective way to challenge your core muscles. Here are 7 moves that will help you strengthen and tone your abs while improving balance and stability.
Pilates is a low-impact workout that aims to develop strength, flexibility and balance through controlled movements. Many Bollywood celebrities, such as Alia Bhatt, Deepika Padukone and Janhvi Kapoor, have also incorporated Pilates into their routines to take their fitness game to the next level. If you’re looking to spice up your workout, why not try something new with Pilates ball exercises? The stability ball adds more challenge, which can help engage your core muscles more deeply while improving your balance and posture. Whether you’re aiming for better spinal health, a stronger core, or simply more fun in your workouts, Pilates ball exercises are an exciting way to mix things up and achieve your fitness goals!
What are the benefits of Pilates ball exercises?
Here are 3 reasons why you should try Pilates ball exercises:
1. Good for back and spine health
Pilates ball exercises are excellent for improving back and spinal health. The instability of the ball engages your core muscles and helps strengthen the lower back, reducing the risk of injury and promoting better spinal alignment.
2. Builds Core Strength
Pilates ball exercises are very effective for building core strength, reveals study published in journal Biomedicine. By challenging your balance and forcing your muscles to stabilize your body, the ball helps target deep muscles that traditional exercises may miss. A strong core is essential for daily movements that can help prevent the risk of injury and improve athletic performance.
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3. Improves body posture
Regularly practicing Pilates ball exercises can improve your body posture. Strengthening the core and back muscles leads to better posture and spinal alignment. This can reduce discomfort caused by poor posture, such as back or neck pain, and help you maintain a straighter, more balanced posture throughout the day.
7 Pilates ball exercises to strengthen your core
Here are some of the best Pilates exercises you can perform to build core strength and abs:
1. Superman exercise with a ball
The Superman exercise with a ball exercise is great for targeting the entire core, including the glutes and lower back. This helps improve posture and build strength.
How to do it:
- Lie face down on the ball with your feet on the floor and your hands extended in front of you.
- Lift your arms, chest, and legs off the ball, holding them for a moment at the top of the movement.
- Lower your arms and legs to the starting position.
- Perform 8 to 10 reps (reps).
2. Ball bridge
The ball bridge is a great exercise for strengthening the glutes, hamstrings, and core muscles.
How to do it:
- Lie on your back with your feet on the ball and your knees bent at a 90-degree angle.
- Engage your core and lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower the back with control and repeat for 10 to 12 repetitions.

3. Ball extensions
Spherical back extensions are excellent for strengthening the lower back and improving posture, essential for core stability. This exercise can also strengthen your spine and relieve back pain.
How to do it:
- Start by lying face down with your hips resting on the ball and your feet anchored to the floor.
- Place your hands behind your head or extend your arms in front of you.
- Slowly lift your upper body off the ball, using your lower back muscles to lift.
- Lower the back with control and repeat for 10 to 12 repetitions.
4. Russian twists with ball
Russian twists are a popular exercise that targets the obliques, strengthens the lower back and helps improve balance. Using the Pilates ball increases the challenge and instability.
How to do it:
- Sit on the floor with your knees bent and your feet flat on the floor. Hold the ball with both hands in front of you.
- Lean back slightly, engaging your core, and lift your feet off the floor if you can.
- Twist your torso to the right, bringing the ball toward the floor next to your hip, then twist to the left.
- Continue alternating sides for 20 to 30 rounds.
5. Plank with feet on the ball
This variation of the classic plank will take your core strength to the next level by engaging the entire core. The plank is also great for weight loss and spinal health.
How to do it:
- Start in a plank position with your feet planted on the ball and your hands firmly placed on the floor, shoulder-width apart.
- Keep your body in a straight line from head to heels, engaging your core to maintain balance.
- Hold the position for 20 to 30 seconds, gradually increasing the duration as you build strength.
- Perform 3 to 5 sets.
Also read: Pilates vs Yoga: Which is Right for You?
6. Unrolling the ball
The ball rollout is a fantastic way to target your abs and shoulders while improving overall stability. This can improve shoulder strength and improve overall stability.
How to do it:
- Start on your knees with your hands on the ball, keeping your arms straight and your shoulders above your wrists.
- Slowly roll the ball forward, extending your body while keeping your hips in line with your torso.
- When you reach a point where you feel a stretch in your abs, pause for a second, then engage your core to return the ball to the starting position.
- Perform 8 to 10 repetitions.
7. Ball sit-ups
This Pilates ball exercise can help strengthen the upper and lower abdominals, improve spinal flexibility, and improve balance.
How to do it:
- Sit on the ball and walk your feet forward until your lower back is supported by the ball.
- Cross your arms over your chest or place your hands behind your head.
- Engage your core and roll your upper body toward your thighs, then slowly lower back down.
- Perform 10 to 15 repetitions.

Who should avoid these exercises?
Although Pilates ball exercises offer many benefits, some people should avoid these exercises. Avoid if:
- You have recently suffered an injury, particularly to your back, shoulder or knee, as these exercises can exacerbate the pain.
- You are pregnant, especially at an advanced stage, because certain exercises can put a strain on your body.
- You suffer from balance problems or dizziness, because the instability of the ball can increase the risk of falls.
- You have a herniated disc or serious spinal problems or always consult a healthcare professional first.
Frequency of questions asked (FAQ)
1. How often should I do Pilates ball exercises?
It is recommended to do Pilates ball exercises 2-3 times per week, allowing your muscles to recover between sessions. If you’re a beginner, start with shorter sessions (15 to 20 minutes) and gradually increase the duration as your strength and endurance improve.
2. Do Pilates ball exercises help with weight loss?
Although Pilates ball exercises can improve muscle tone, flexibility and core strength, they are not primarily designed for weight loss. To lose weight, follow a healthy diet and focus on cardiovascular exercise for best results.
3. Can Pilates ball exercises be done at home?
Yes! Pilates ball exercises are perfect for home workouts. All you need is a stability ball and enough space to move freely. Many exercises can be done in tight spaces.
4. Are Pilates ball exercises safe for beginners?
Yes, Pilates ball exercises are generally safe for beginners if performed correctly. Start with basic exercises and make sure you have good ball control to avoid unnecessary strain or injury. It’s also helpful to work with a qualified instructor, especially when you’re starting out.
5. Should I use a Pilates ball for all core exercises?
No, you do not need to use a Pilates ball for all basic exercises. The ball is a great tool for building strength and increasing challenge, but traditional core exercises like planks, sit-ups, and leg raises can also be effective without it.
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