7 Balance Ball Pilates Exercises for Core Strength [All Levels]

Highlights

• Balance ball Pilates is a fitness method that combines traditional Pilates exercises with the use of a stability ball.  

  
  

• Selecting the right ball size and mastering safe technique enhances posturestability and core controlhelping you move with better alignment and confidence.

• Personalized physical therapy at Empower Fitness combines balance training and core conditioning to boost everyday strength. Start your journey today!

Building a strong core isn’t just about aesthetics: it’s essential for balancestability and everyday movement. Balance ball Pilates combines controlled motion with the support and challenge of an unstable surfaceengaging deep abdominal and postural muscles. 

In this articleyou’ll discover seven balance ball Pilates exercises to strengthen your coreenhance coordinationand move with greater control plus a quick guide to the different types of balance balls and how to choose the right one for your routine.

What Is a Balance Ball?

A balance ball is a largeinflatable sphere made of softdurable PVC designed to support the body during exercises that improve strengthstabilityand posture. Often called a stability or exercise ballit can range in diameter and firmness to suit various heights and fitness levels.

How Are Balance Balls Used in Pilates?

Balance balls are used in Pilates to challenge alignmentcontroland coordination when performing traditional Pilates movements like bridgesplanksor leg lifts. The ball introduces instability that forces the core muscles to engage for balancewhich makes the exercises more dynamic and functional.

Instructors often use the ball to enhance spinal mobilitydevelop endurance in the abdominals and support proper posture. It’s also a valuable tool for rehabilitationsince it encourages low-impact strengthening and flexibility.

Key Benefits of Balance Ball Pilates

Practicing balance ball Pilates regularly helps maintain overall mobilitymaking it an excellent routine for adults seeking a safereffective fitness method. Key benefits include:

• Improved core strength and postural control.

• Enhanced balance and stabilityreducing fall risk.

• Greater muscle activation through instability challenges.

• Increased joint mobility and flexibility.

• Better coordination and body awareness.

• Gentlelow-impact conditioning suitable for all ages.

• Support for rehabilitation and recovery from injuries.

Finding the Right Balance Ball Size for Your Needs

Check the table below to choose the ball according to your specific high:

Technique: How to Use a Balance Ball Safely

1. To use a balance ball safelybegin in a clearopen space free of obstacles. Sit or lie on the center of the ball so your weight is evenly distributed. This helps prevent slips and improves control during movement.

2. Always engage your core before each exercise. Proper abdominal activation supports balance and protects your lower back from strain. Keep both feet grounded until you feel stable and confident.

3. The ball should feel firm yet slightly yieldingproviding support without being rigid. Avoid overinflating itas too much air makes balance harder to maintain. Placing a mat underneath can also reduce sliding on smooth surfaces.

4. Check your posture throughout your workout. Maintain a neutral spinerelaxed shouldersand steady breathing. Smoothdeliberate motion is always safer and more effective than fastuncontrolled movements.

5. Replace your ball if it loses air or develops cracks. Regular maintenance keeps your workouts safe and effective. With mindful practicebalance ball Pilates can become a steady path to greater strength and stability.

7 Best Balance Ball Pilates Exercises for a Stronger Core

Now that you know how to use a balance ball properlytry these Pilates exercises to strengthen your core and improve stability.

Seated Pelvic Tilt

• Reps: 10-15 slowcontrolled tilts.

• Benefits: Improves spinal mobility and strengthens deep core muscles that support posture and balance.

• Sit upright on the ball with feet flat and knees bent. 

• Slowly tilt your pelvis forward and backwardactivating your lower abdominals and improving spinal mobility. 

Bridge Lift

• Reps: 10-15 controlled lifts.

• Benefits: Strengthens the gluteshamstringsand lower back while improving core stability and pelvic control.

• Lie on your back with your feet resting on the ball. 

• Lift your hipsforming a straight line from shoulders to knees. 

This exercise strengthens the glutes and hamstrings while stabilizing the core.

Ball Roll-Out

• Reps: 8-12 repetitions.

• Benefits: Strengthens the abdominalsshouldersand lower back while enhancing core stability.

• Kneel on a mat and place your forearms on the ball. 

• Roll it forward slowlykeeping your spine neutral. 

This move challenges the abdominal wall and deep stabilizers.

Wall Squat with Ball

• Reps: 10-15 squats.

• Benefits: Builds strength in the quadsglutesand hamstrings while promoting balance and joint alignment.

• Position the ball between your lower back and a wall. 

• Bend your knees to 90 degreesthen return to standing. 

This exercise strengthens the quads and enhances balance control.

Pike to Plank

• Reps: 8-10 repetitions.

• Benefits: Develops core powershoulder stabilityand body control through dynamic movement.

• Place your shins on the ball and hands on the mat in a plank position. 

• Draw the ball toward your chest using your absthen return to plank. 

This advanced move targets the entire core.

Reverse Leg Lift

• Reps: 10-12 per leg.

• Benefits: Strengthens the glutes and hamstrings while stabilizing the lower back and core.

• Lie facedown with your hips supported on the ball. 

• Keep your hands on the mat and lift one leg at a timeengaging the glutes and lower back. 

This one promotes posterior chain stability.

Side Balance Hold

• Hold: 20-30 seconds per side.

• Benefits: Improves balancecoordinationand lateral core strength while enhancing overall stability.

• Sit sideways on the ballextend one legand lift the opposite arm for balance. 

• Hold brieflythen switch sides. 

This exercise improves oblique engagement and coordination.

Common Balance Ball Pilates Mistakes: How to Fix Them 

The most common balance ball Pilates mistakes are:

• Overinflating or underinflating the ballwhich reduces control. Fix it by adjusting the ball so it’s firm yet slightly yielding.

• Holding your breathwhich limits stability and endurance. Focus on steadycontrolled breathing throughout each movement.

• Arching the lower back instead of engaging the abdominals. Keep your core activated and maintain a neutral spine.

• Rushing through exerciseswhich compromises alignment. Move deliberately and maintain control for each repetition.

• Using the wrong ball sizewhich can affect posture. Choose a ball that allows your knees to bend at roughly 90 degrees when seated.

• Advancing too quickly without mastering balance. Ensure you feel stable before progressing to harder exercises.

Correcting these issues ensures safermore efficient workouts that truly strengthen your core.

Build Core Strength and Stability with Personalized PT Support at Empower Fitness

At Empower Fitnesswe integrate Concierge Physical Therapy and Functional Fitness programs that adapt Pilates principles to your personal goals. Sessions can take place in your homeoffering a comfortable and supportive environment.

Our specialists focus on postureflexibility and core conditioning using tools like the balance ballresistance bands and stability platforms. Each routine is customized to improve movement confidence and prevent injuries.

Ready to take the next step in your fitness journey? Contact us today to schedule a personalized session and start improving your strength and stability.

How Can I Incorporate Balance Ball Pilates into My Weekly Routine?

To incorporate balance ball Pilates into your weekly routineyou can begin with two or three short sessions per week. Focus on form and breathing rather than speed or intensity. As your stability improvesgradually increase duration and challenge of your workouts.

Combine balance ball workouts with stretching or light yoga to enhance recoveryimprove flexibilityand maintain core strength. You can also alternate Pilates days with light cardiolike walking or swimmingfor a well-rounded routine.

Incorporate brief balance ball exercises into your morning routine to activate your core and improve posture. You can even use the ball outside workoutssuch as sitting on it while working or watching TVto keep your stabilizing muscles engaged. 

Consistency is key. Over timebalance ball Pilates builds lasting coordinationconfidenceand strength that support every aspect of daily movement.

FAQs About Balance Ball Pilates

What Is the Difference Between a Pilates Ball and a Stability Ball?

The difference between a Pilates ball and a stability ball is mainly in size and purpose. Pilates balls are smaller (around 9 inches) and support targeted toningwhile stability or balance balls are larger and used for full-body conditioning.

How Inflated Should a Balance Ball Be?

A balance ball should be firm enough to hold your weight without sinking deeply but soft enough to provide gentle bounce. When seatedyour hips should be level with or slightly higher than your knees.