Pilates Ball Workout: 6 Core-Strengthening Exercises

Pilates balls are a fantastic tool for enhancing core strength, improving balance, and increasing flexibility. Here are six effective exercises you can incorporate into your workout routine:

1. Pelvic Tilts

Why it’s beneficial: Strengthens the deep core muscles, improves pelvic alignment, and relieves lower back pain.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place the Pilates ball between your lower back and the floor.
• Gently press your lower back into the ball, tilting your pelvis upward.
• Hold for a few seconds, then release.

2. Bridge

Why it’s beneficial: Strengthens the glutes, hamstrings, and lower back.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place the Pilates ball under your hips.
• Lift your hips off the floor, squeezing your glutes.
• Hold for a few seconds, then lower your hips back to the floor.

3. Roll-ups

Why it’s beneficial: Strengthens the core, back, and neck muscles.

How to do it:

• Lie on your back with your legs extended and arms by your sides.
• Place the Pilates ball between your ankles.
• Engage your core and lift your upper body, rolling your spine off the floor, vertebra by vertebra.
• Reach your arms towards your toes.
• Slowly roll back down to the starting position.

4. Leg Circles

Why it’s beneficial: Improves hip mobility, strengthens the core, and challenges balance.

How to do it:

• Lie on your back with your legs extended and your arms by your sides.
• Place the Pilates ball between your ankles.
• Lift your legs off the floor, keeping them straight.
• Make small circles with your legs, gradually increasing the size of the circles.

5. Knee Tucks

Why it’s beneficial: Strengthens the core, hip flexors, and quadriceps.

How to do it:

• Start in a push-up position with your hands on the floor and your feet on the Pilates ball.
• Engage your core and pull your knees towards your chest.
• Extend your legs back to the starting position.

6. Oblique Twists

Why it’s beneficial: Targets the obliques, improving core stability and rotational strength.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place the Pilates ball between your knees.
• Engage your core and lift your shoulders off the floor.
• Lower your knees to one side, twisting your torso.
• Return to the center and repeat on the other side.

Remember to listen to your body and avoid pushing yourself too hard, especially if you’re new to Pilates. As you get stronger, you can increase the number of repetitions and sets.

Image credits: Image from Freepik