I swear by Pilates for keeping my body strong, mobile and healthy. It's a fantastic way to build strength while improving mobility, coordination, core stability and balance.
But if you've practiced Pilates at home for a while and your workouts are starting to feel a little too easy or even repetitive, I recommend adding a prop.
And no, this doesn't mean spending lots of money. There's one affordable piece of kit I regularly use that can cost less than $10 but instantly upgrades my workouts, whether at home or in the studio: the Pilates ball.
This small inflatable ball can be used for a range of Pilates movements to add an extra challenge.
Pilates instructor Jacinta Brown recently shared a 20-minute workout using a Pilates ball. It’s designed to strengthen and tone the entire body and improve flexibility and stability. Brown says these are her “favorite, most effective exercises” to do with a Pilates ball.
How to do the Pilates ball workout
The only piece of kit you'll need for this workout is, of course, a Pilates ball and an exercise mat if you need extra support. I used this BetterMe Pilates ball.
Brown guides you through the movements in real time, making it easy to follow whether you're a beginner or more experienced.
My experience using a Pilates ball
This wasn't my first time using a Pilates ball, I've used in studio classes before, but this workout reminded me of all the reasons I find it such an effective tool.
It helps you maintain good form
Holding the ball in place, whether between your legs or under your hand, gives you instant feedback on your position and alignment—you’ll feel it slip out of place if your form falters.
It increases core engagement
To keep the ball stable, your core muscles have to work harder, making all the moves more effective.
It improves stability and balance
One of Brown’s exercises involves balancing one hand on the ball while doing a push-up. This forces your stabilizing muscles, including the rotator cuff that supports the shoulder joint, to actively engage and work harder. This in turn strengthens and protects the shoulder joint.
It enhances your range of motion
Using the ball in the push-up variation increases your range of motion, activating more muscles than a standard push-up.
It offers extra support
The Pilates ball can also provide extra support in some positions. For example, lying on your front and leaning your chest on the ball helps you maintain this position for the back-strengthening exercise more comfortably.
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