If you're all about home workouts right now, mix up your routine with a Pilates ball! These mini flexible balls are very affordable and versatile, ranging in price and size. You can get a 9-inch ball [1] ($12), 10-inch ball [2] ($12), 12-inch ball [3] ($22), or a 16-inch beach ball [4] ($4). Use these small balls to perform simple exercises to strengthen all parts of your body including your abs, glutes, hamstrings, and upper body. If you've never used one, check out these workout videos showing you how.
And don't worry if you don't have one of these little balls! For some of these exercises, you can use a roll of toilet paper, a folded up towel, or one of your kid's stuffed animals. Have fun!
Glute, Hamstring, and Ab Workout From Autumn Calabrese
Beachbody trainer Autumn Calabrese [6] shares three of her favorite exercises that work not only your core, but your booty and hamstrings, too. It's "big work from such a small ball," she says.
Equipment needed: 9-inch ball
Directions: Do 15 reps per side of each move.
- Fire hydrant knee tucks
- Side plank hip drop, knee tuck
- Reverse plank alternating knee tucks
Full-Body Pilates and Barre Workout
Join Pilates instructor Isa Welly [7] for this 30-minute, full-body Pilates and barre workout, with special attention on your core and glutes. This is a high-intensity, low-impact routine to get you strong.
Equipment needed: 9-inch ball and a pair of lightweight dumbbells
Directions: Follow along to the video.
Shoulder and Core Workout
Certified senior Pilates instructor Angelica O [8] shared this shoulder and core workout. These 10 exercises will increase shoulder mobility and core strength.
Equipment needed: 16-inch ball
Directions: Perform two to three sets of five to 10 reps of each move. Watch the video for the 10 exercises.
Full-Body Workout
For this workout from Pilates instructor Kate Boyle [9], you'll focus on your body alignment, especially your leg alignment in side lunges (keeping your knee over toes), and remember to engage your core.
Equipment needed: 9-inch ball
Directions: Complete two to three sets of 10 to 15 reps of each exercise.
- Bridges with calf rise and ball squeeze
- Ab curl with ball tap
- Thoracic ab curl with double leg float
- Side-lying double leg lift with pulses
- Prone chest lift with rotation
- Plank with single leg tuck (first video)
- Side lunge with ball
Strengthen and Sculpt HIIT Full-Body Workout
Join Desirée of Dansique Fitness [10] a ballet teacher and certified Pilates instructor for this 16-minute HIIT workout that'll strengthen and sculpt your entire body using a mini exercise ball. Don't forget to squeeze!
Equipment needed: 9-inch ball
Directions: Follow along to the video.
Core and Lower Body Workout
ACE-certified personal trainer Laetitia Outters [11] shared these seven body balance movements using a ball. Exercising with a ball adds an additional challenge to your balance, she said. It supports focus and coordination and when squeezed in between movements can intensify muscle work.
Equipment needed: 9-inch ball
Directions: Do two to three sets of 10 to 15 reps of each exercise.
- Side forearm plank touch the ball
- Kneeling side leg lift
- Kneeling side leg circles
- Full single leg stretch on ball
- Static swim with ball pass
- Side raise core with ball
- Toe tap with ball squeeze
Core Workout
Join Pilates and Barre instructor Veronique [12] of Evolve [13] for this mini ball core workout. "Think of feeling light on the ball to really fire up your deep abdominal muscles," she said in the caption.
Equipment needed: 9-inch ball
Directions: Perform all six exercises for 45 seconds each for two sets. See the video for the six moves.
