Pilates has taught us that you don’t need to invest in expensive equipment to get a great core workout at home. But one simple tool — the humble Pilates ball — may be worth grabbing anyway.
A Pilates ball, which is firmer and smaller than a traditional exercise ball, is a surprisingly fun and versatile piece of equipment.
You can use them in “exercises that aim to strengthen the core, improve flexibility and enhance overall body movement,” Steph Mansour, TODAY fitness contributor and Pilates instructor, tells TODAY.com
And what’s especially “amazing” about the ball is “how it can both challenge an exercise or make it more manageable,” Pilates instructor Ashley DeLeon tells TODAY.com.
“It can completely change what is available to you in terms of your range of motion if you’re just at home with a mat,” DeLeon says. “Just having this elevated round surface can open up a world of mobility.”
When you’re ready to play a little ball during your Pilates workout, here’s what you need to know.
What Is a Pilates Ball?
A Pilates ball is a small exercise ball, typically measuring 9 to 12 inches in diameter.
“Unlike larger exercise balls, which can range from 18 to 34 inches, the Pilates ball is more compact, making it easier to maneuver and use in various exercises,” Mansour explains.
And while there are ways to use both smaller and larger balls in core strengthening exercises, the smaller ball “is particularly beneficial for Pilates workouts, where control and precision are emphasized,” she notes.
Pilates Ball Benefits
On one hand, the ball adds an extra element of squishiness that “challenges the body to engage stabilizing muscles,” Mansour says.
The ball is just unstable enough that it takes work to keep yourself balanced, and that biofeedback allows you to connect with your body and correct your form without the need for external cues, DeLeon explains.
“The ball will speak to you in every position you put it in a really organic way,” she says. Even when you do the moves without the ball later, you’ll likely be better connected to your body and feel more stable.
Using a Pilates ball also can help you isolate and target specific muscles, Mansour says. In bridges or wall squats, the use of a ball “can help (you) focus on particular muscle groups while providing an added layer of difficulty,” she explains.
And on the other hand, that squishiness is helpful for people with certain aches and pains or those who need a little more elevation to make specific moves comfortable, the experts say.
If you’re healing from an injury or managing chronic pain, a Pilates ball can make some moves more accessible to you. Placing the ball under your lower back, for instance, puts you in a slight inversion and reduces pressure in the abdomen, DeLeon says.
“This modification can help individuals maintain proper form while still engaging their core muscles effectively,” Mansour agrees.
Those who notice discomfort in their lower back after a day of sitting at a desk can feel some relief almost immediately simply by elevating their hips on the ball’s squishy surface, she adds.
And in seated exercises, like a seated twist or shoulder press, the ball’s light weight and additional support “allows individuals to focus on their movements and gradually progress to more challenging variations as they become more comfortable,” Mansour explains.
Plus, a ball is just inherently fun! DeLeon encourages people who are new to using a Pilates ball to start out by just playing around with it and exploring how it feels to put different parts of their body on the ball.
When you start to get immersed because you’re having fun, “you will find that you can do something longer, you have more stamina and you can get more from your practice, so you kind of get stronger by accident,” she says.
Getting Started With a Pilates Ball
To start out, DeLeon says, take note of whether the ball you’re using has a pin, which might pop out and need to be put back.
Also check to see if it has a weight limit because you want to be able to put a significant amount of your body weight into the ball, she says.
When it comes time to actually use the ball, DeLeon’s biggest safety tip is to keep your eyes on the ceiling when using a ball underneath you to avoid putting your neck in odd positions.
Because the ball is unstable, “Make sure that you feel the ball with your hands before you bring it to other aspects of your body,” she says, which will allow you to feel out just how unstable it is first.
Also, make sure the area around your mat is clear so that you won’t fall on anything potentially dangerous, she advises. “But if you do fall over, you’re not falling far.”
Pilates Ball Exercises
When you’re ready to try out a Pilates ball, Mansour recommends trying it out with these specific moves:
Pelvic tilts
In this basic Pilates move, you’ll be on your back with your feet on the floor, but you’ll place the ball under your lower back.
Glute Bridges
“During a bridge exercise, placing the feet on the ball and lifting the hips engages the hamstrings and glutes while also challenging balance,” Mansour explains.
Crunches
You can perform a crunch with the ball under your lower back or between your knees.
Pilates roll-ups
When doing a Pilates roll-up, try placing the ball “between the lower back and the mat to assist with the movement and provide support to keep the body aligned,” Mansour says.
Leg raises
If you find classic floor exercises, such as leg raises, a challenge, “placing the Pilates ball under the lower back can provide support and reduce strain on the spine,” Mansour says.
Donkey kicks
Use a Pilates ball when performing donkey kicks by placing it in the crook of your knee. This will challenge you to focus on precise muscle control and engagement.
Fire hydrants
Similarly, you can place the ball in the bend of your knee during fire hydrants for an additional challenge.