Pilates Exercises with a Stability Ball

class planning 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.

You'll find videos and detailed descriptions of each of these exercises inside the Pilates Encyclopedia membership!

Supine

Incline (like Breathing on the Trapeze Table) > single leg lift: Calves on the ball, legs straight
Double leg stretch: Feet on the ball, legs in 90/90
Teaser: Feet on the ball, legs straight
Bridging: Feet on the ball
Chest Lift: Legs resting on the ball
Hundred: Legs resting on the ball

Seated

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

Kneeling + Quadruped

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