A mini Pilates ball (a small, soft exercise ball about 9 to 10 inches across) is a simple way to make core work feel supported and more focused. You can squeeze it, lean on it or hold it, and each option changes how the move feels. Here are four mini ball Pilates exercises for your core, taken from our free 28-day plan.
Before you start: inflate the ball with the straw until it is soft and squeezable, about 70 to 80 percent full. A softer ball is more comfortable and easier to control. Do 8 slow reps of each move, rest 30 to 45 seconds, and repeat the circuit once or twice.
1. Ball pelvic curl
- Setup: lie on your back, knees bent, feet hip-width apart. Squeeze the ball gently between your knees.
- Move: breathe out and peel your spine off the mat one vertebra at a time until you rest on your shoulder blades. Breathe in at the top, then breathe out and roll down slowly.
- Easier: lift halfway. Harder: pause for 3 seconds at the top.
2. Supported curl-up
- Setup: place the ball under your mid-back, hands lightly behind your head, knees bent.
- Move: breathe out and curl your head and shoulders forward, looking toward your knees. Breathe in and lower.
- Cue: let the ball support you. Do not pull on your neck.
3. Dead bug with ball
- Setup: on your back, knees over hips, shins parallel to the floor. Hold the ball between your hands and knees.
- Move: press the ball lightly. Slowly extend your right arm overhead and your left leg long, then return. Switch sides. One rep per side.
- Easier: move only the legs. Cue: your lower back stays quiet on the mat.
4. Seated ball twist
- Setup: sit with knees bent and lean back slightly with a long spine, ball held at your chest.
- Move: breathe out and rotate your ribs to one side, breathe in back to center, then switch sides.
- Easier: sit taller and lean back less.
Tips for mini ball Pilates
- Breathe out on the effort. Breathe in through the nose to prepare and out through the mouth as you curl, lift or twist.
- Keep a neutral spine when lying on your back: a small natural curve in the lower back, not flattened or arched hard.
- Slow beats fast. Smooth, controlled reps work better than quick ones.
- Listen to your body. Stop if you feel sharp pain, dizziness or shortness of breath, and check with your doctor before starting a new exercise program, especially if you are pregnant or postpartum.
Keep going with the free 28-day plan
These moves make up most of Workout A (Core & Ring) in our free 28-Day Pilates Challenge. Want more? Try these five Pilates ring exercises for beginners.
No ball yet? Our 14-piece home Pilates kit includes a mini exercise ball with an inflation straw, plus a Pilates ring, five loop bands and more.