Dumbbells may be hard to come by right now [1], but there are plenty of Pilates balls you can buy on Amazon Prime for a full-body, low-impact workout [2] that will challenge muscles you didn't even know you had.
"The use of a Pilates ball in your mat Pilates workout can be an extremely beneficial way to activate and isolate tiny deep muscles," Club Pilates [3] instructor Somer Connelly says. "These small muscle fibers are sometimes a little trickier to wake up without props like the Pilates ball."
When searching for a ball, Connelly suggests opting for one that is slightly deflated to achieve deeper muscle connection while squeezing it between your thighs — Connelly suggests the brand Fit Ball, which is found in all Club Pilates studios.
Many Pilates balls [4], or stability balls used for toning workouts, come deflated, so you can achieve this setting for yourself while inflating whatever ball you end up choosing.
After you've secured your prop, feel the muscle fatigue for yourself with this 15-minute mat Pilates workout curated by Connelly.
Note: If you're unable to secure a Pilates ball, you can also use a folded up pillow for the following moves.
Shoulder Prep 1: Protraction and Retraction
- Start laying on your back on the mat with the ball in your hands and arms reaching up toward the ceiling — knees bent and feet flat on the floor.
- Squeeze your shoulder blades back together like you're trying to pinch the mat behind you, or retraction of the scapula.
- Then, reach your shoulder blades away from one another and reach your fingers up toward the ceiling, or protraction of the scapula.
- Repeat six times.
Shoulder Prep 2: Scapular Stability
- In the same starting position, drop the arms and ball down toward your knees while trying to keep your shoulders completely still and away from the ears.
- Reach your arms up over your head while still trying to keep your shoulders stuck in place and away from the ears.
- Exhale as you drop the ball down toward the knees, and inhale as you reach it up over your head.
- Repeat six times.
Inner Thigh / Pelvic Floor Prep
- Still laying on your back — knees bent and feet flat on the floor — place the ball between the inner thighs.
- Squeeze the ball between the inner thighs and try to focus on your pelvic floor muscles lifting (think Kegel) and your belly button then pulling deep toward the spine.
- Exhale as you squeeze the ball through the inner thighs, lift through the pelvic floor muscles, and pull the belly button toward the spine.
- Inhale to release the ball and relax.
- Repeat six times.
Bridge Work: Hamstrings and Booty Activation
- In the same starting position, lift your hips up toward the ceiling, pressing your weight into your shoulders and feet. Tip: make sure to keep space between the chin and the chest.
- Exhale as you lift your hips up, and inhale as you lower the hips back down to the mat, making sure your lower back doesn't extend as your hips rise.
- Repeat six times.
Bridge Squeezes: Inner Thigh Activation
- In the same starting position, lift your hips up and hold at the top.
- Exhale to squeeze the ball between your inner thighs, thinking about the pelvic floor muscles lifting up and your belly button pulling deeper.
- Inhale to release the ball but keep the hips lifted.
- Repeat six times.
Bridge Pulses
- In the same starting position — hips lifted and holding your weight on your shoulders — lower the butt down four inches while continuing to squeeze the ball between your thighs.
- Exhale and lift the butt back to the top.
- Repeat six times.
Bridge on Heels: Booty Activation
- In the same starting position, transition your weight onto your heels and lift your toes up to the sky. This helps isolate the small glute muscle fibers.
- Exhale and squeeze the ball between your inner thighs, inhale to release.
- Repeat six times.
Hundreds Prep: Abdominal Activation
- Bringing your legs up to table top with the ball still between the knees, make sure your back is completely flat against the mat.
- Reach your arms up toward the ceiling directly over the shoulders and take an inhale.
- As you exhale, lift your head, neck, and shoulders, and lower your arms down to a hover above the mat. Tip: make sure to keep space between the chin and the chest.
- Inhale as you return to the starting position.
- Repeat four times.
Double Leg Stretch: Abdominal and Thigh Activation
- Starting with your legs at table top and ball between your inner thighs, take your hands behind your head to support your neck, and elbows wide toward the sides of the room.
- Take an inhale and reach both legs straight out in front of you while keeping your back completely flat against the mat. Squeeze the ball the entire time.
- Exhale and pull the knees back to table top.
- Repeat six times.
Scissors / Figure Eight: Oblique Activation
- Starting with the ball in your hands and arms reaching up toward the ceiling, reach your left leg out in front of you, hovering above the floor, and your right leg straight up to the ceiling.
- As you exhale, sweep the ball behind the right leg and switch hands.
- Inhale as you switch legs.
- Exhale to sweep the ball behind the left leg.
- Repeat 10 times.
Kick Backs: Booty Activation With Abdominal Stability
- Starting on all fours, knees under the hips and hands directly under the shoulders, place the ball behind your left knee.
- Pulling your belly button deep toward your spine, reach your left heel straight up toward the ceiling while keeping a slight squeeze on the ball.
- Repeat 10 times.
Kick Back Squeezes
- On the final rep of your Kick Backs, pause at the top and squeeze the ball behind your knee, like you're squeezing you heel toward your butt.
- Exhale to squeeze, inhale to release.
- Repeat six times.
Kick Back Pulses
- On the final squeeze, hold at the top again and release the tension on the ball.
- Drop your knee down four inches as you inhale, and lift it straight back up as you exhale.
- Repeat six times.
Fire Hydrants: Side Booty Activation
- Keep the ball behind the left knee, and pop down onto your right forearm — staying lifted on your left hand.
- As you exhale, open the left knee out toward the side of the room.
- Inhale to drop it back down in line with your right knee.
- Repeat six times.
Fire Hydrant Pulses
- After your final rep of Fire Hydrants, hold the knee at the top.
- Inhale and drop your knee down four inches.
- Exhale and lift your knee back up to the top.
- Repeat six times.
Fire Hydrant Squeezes
- After your final rep of pulses, hold the knee at the top again.
- Exhale and squeeze the ball behind the knee, like you're pulling your heel toward your butt.
- Inhale to release the squeeze.
- Repeat six times.
After you've completed all the Kick Back and Fire Hydrant Exercises on the left leg, repeat the same exercises on the right leg.
Chest Expansion: Postural Stretch
- Lay flat on your belly, arms extended up over head and hands resting on the ball.
- Tuck your pubic bone into the mat to prepare and protect the lower back.
- Inhale as you lift your chest off the mat and slightly roll the ball in toward you.
- Exhale to lower yourself back down to the mat.
- Repeat six times, making sure to keep your pubic bone tucked and focusing on the extension coming from the upper and mid-back, rather than the lower back.
Child's Pose
- Pressing yourself back to your knees, sit the butt back toward the heels and roll your hands on the ball out in front of you.
- Take three deep breaths to relax.
Click here for more health and wellness stories, tips, and news [5].