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Pilates Exercises with a Stability Ball

at home mat May 08, 2020

As much as we love Pilates mat work on its own, adding props can be a fun way to add some variety. Depending on how you use them, they can make an exercise more challenging or they can assist you through challenging movements. 

The exercises below use a Stability Ball. Try them out and let me know in the comments which ones are your favorites!



  • Calves on the ball, legs straight: Incline (like Breathing on the Trapeze Table) > single leg lift
  • Feet on the ball, legs in 90/90:  Double leg stretch
  • Feet on the ball, legs straight: Teaser
  • Feet on the ball: Bridging
  • Legs resting on the ball
    • Chest Lift
    • Hundred
  • Hold ball with hands: 
    • Arm Arcs
    • Pass ball back and forth between legs and arms
  • Squeeze ball with feet: 
    • Lower and lift
    • Double Straight Leg Stretch

Seated + Rolling

  • Sitting on the ball: 
    • Marching
    • Balancing
    • Roll Down (walk feet forward until shoulders are on the ball)
  • Lean with your back against the ball, hold your head in your hands: Chest Lift
  • Shoulders resting on the ball: Hip Lift > single leg lift

Kneeling + Quadruped

  • Hugging the ball under one arm: Kneeling Side Kicks
  • Ball under pelvis, feet pressed against a baseboard: Swimming, Swan
  • Ball under your pelvis, hands on the floor: 
    • Plank (Front Control)
    • Leg Pull
    • Push-ups
    • Double Leg Lifts
    • Pike (lift hips high to the ceiling)
    • Knee Stretch (pull knees under belly)
  • Ball behind your back (lean back against it), legs straddling ball: Thigh Stretch  > single leg
  • Elbows on the ball: Elbow Plank


  • Hold ball with hands: Lift and lower (arm raises)
  • One shin on the ball: Scooter (push ball back) 


Buying Your Stability Ball




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