Don’t be fooled by its size. That little ball can seriously challenge your core muscles and make your abs shake like never before. It’s one of the most underrated tools for building core strength, improving posture, and getting more out of your workouts—especially if you’re working out at home or want something low-impact.
In this article, we’ll go over six beginner-friendly Pilates ball exercises that will help you build a strong, stable core without needing a ton of space or equipment. Whether you’re new to fitness or looking to switch up your routine, these moves are a game-changer.
Let’s get into it.
Why the Pilates Ball Works So Well for Core Training
Before we dive into the exercises, let’s talk about why this small, inflatable ball is such a big deal when it comes to building a strong core.
Here’s what makes it special:
- It creates instability, which forces your core muscles to work harder to keep you balanced.
- It helps improve posture and alignment, especially during ab exercises.
- It’s gentle on your body, making it perfect for low-impact workouts or injury recovery.
- It makes simple moves feel brand new, adding an extra challenge without adding extra weight.
Bottom line—you’ll feel muscles you didn’t even know you had.
What You’ll Need
- A small Pilates ball (around 9 inches inflated is ideal)
- A mat or soft surface
- Comfortable clothes
- Optional: a towel or pillow if you want extra support under your lower back
Now, let’s move on to the good stuff.
6 Pilates Ball Exercises to Build Core Strength
You can do these moves as a full workout or mix them into your current routine. For each exercise, aim for 10 to 15 reps or 30 to 60 seconds, depending on your fitness level. Repeat the circuit 2 to 3 times for best results.
1. Pelvic Tilt with Ball Support
This one’s perfect for beginners and a great way to warm up the core gently.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Place the Pilates ball under your lower back, just above your tailbone.
- Gently tilt your pelvis so your lower back presses into the ball.
- Return to neutral and repeat slowly.
What it works: Deep core muscles and lower abs.
Why it’s great: Helps you connect with your core and improve control.
2. Ball Squeeze Crunch
Adding a squeeze to your crunch really turns up the heat on your inner thighs and abs.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Place the ball between your knees and squeeze it gently.
- Place your hands behind your head and lift your shoulders off the floor.
- Lower back down with control.
What it works: Upper abs, inner thighs, and coordination.
Tip: Keep your elbows wide and don’t pull on your neck.
3. Tabletop Toe Taps with Ball
This move targets your lower abs and teaches stability.
How to do it:
- Lie on your back and bring your legs into tabletop position (knees bent 90 degrees).
- Place the Pilates ball between your knees or just under your tailbone for support.
- Slowly tap one foot to the floor, then bring it back up.
- Alternate legs.
What it works: Lower abs and hip control.
Pro tip: Move slow and keep your back flat against the mat.
4. Seated Ball Twist
Time to bring in those obliques—the muscles that wrap around your waist.
How to do it:
- Sit on the mat with your knees bent and feet flat.
- Hold the ball with both hands in front of your chest.
- Lean back slightly, keeping your spine straight.
- Twist your torso to the right, then to the left, keeping the ball centered with your chest.
What it works: Obliques, upper abs, and posture.
Want more burn? Lift your feet off the ground and keep them hovering as you twist.
5. Bridge with Ball Under Feet
This move lights up your hamstrings, glutes, and core all at once.
How to do it:
- Lie on your back with arms by your sides.
- Place both feet flat on the Pilates ball, knees bent.
- Press into the ball and lift your hips up into a bridge.
- Squeeze your glutes at the top, then slowly lower back down.
What it works: Glutes, core, and balance.
Tip: Keep the ball stable—if it rolls, tighten your core more.
6. Plank with Ball Under Shins
This is the most advanced move on the list—but it’s amazing for full core activation.
How to do it:
- Get into a forearm plank position with your shins or feet resting on the ball.
- Keep your body in a straight line from head to heels.
- Hold this position for 30–60 seconds.
What it works: Full core, shoulders, and stability.
Too tough? Start with the ball under your thighs instead of your shins for extra support.
Sample 15-Minute Pilates Ball Core Workout
Here’s a quick routine using the exercises above:
Warm-Up (2 minutes):
- Pelvic tilts (slow and controlled)
- Seated breathing with core engagement
Workout (2 rounds):
- Ball squeeze crunch – 12 reps
- Tabletop toe taps – 10 reps per leg
- Seated twist – 20 total twists
- Bridge with ball – 12 reps
- Plank with ball – 30 seconds
Cool Down (2 minutes):
- Gentle stretches: cat-cow, child’s pose, spine twists
Final Thoughts: Is the Pilates Ball Worth It?
Absolutely. The Pilates ball may look small and harmless—but it’s a total core strengthener. It teaches control, improves posture, and adds just enough instability to make even basic moves feel fresh and challenging.
Whether you’re recovering from injury, easing back into fitness, or just want a smarter way to build your abs, the Pilates ball is a simple but powerful tool.
So grab your ball, find a quiet space, and start building that strong, stable core—one controlled rep at a time.
