If you’re like me, you’ve probably bought one of those big Pilates balls thinking it’d be fun… and then just let it roll around your house collecting dust. I used mine as a desk chair for a while, then my cat took over. But let me tell you something real. Once I actually started using the ball the right way, it became one of my favorite tools to lose weight and tone up.
You don’t need to be a Pilates pro or super flexible to try these. I’m just a regular gal from Ohio who likes comfy leggings and simple workouts that actually work. Pilates ball exercises are low-impact, easy on the joints, and perfect for folks trying to get back in shape at home.
All you need is a stability ball, a little space in your living room or bedroom, and a few minutes a day. These 15 Pilates ball exercises helped me burn fat, build strength, and feel way more confident in my body.
1. Ball Wall Squats
Stand with the ball between your lower back and a wall. Roll down into a squat, keeping your knees over your ankles, then push back up.
Why I love it: This one really helped tighten up my thighs and booty. Plus, the ball supports your back, so it doesn’t feel harsh on your knees.
2. Seated Ball Marches
Sit on top of the ball with your feet flat. Slowly lift one foot at a time like you’re marching. Keep your core tight.
Why I love it: Sounds easy, but balancing on the ball makes your abs work hard. I’d do this while watching “The Bachelor” and barely notice the time flying.
3. Ball Rollouts
Kneel on the floor with your hands on the ball. Slowly roll it forward while keeping your back straight, then pull it back in.
Why I love it: Hits the core deep. I felt this one in my abs the next day, even though it didn’t feel crazy intense while doing it.
4. Bridge on Ball
Lie on your back with your feet on the ball and knees bent. Push into the ball and lift your hips up, then lower.
Why I love it: My go-to for tightening the backside. Way comfier than floor bridges too.
5. Ball Pass Crunch
Lie on your back holding the ball between your hands. Lift your arms and legs, pass the ball to your feet, lower both down. Then do the reverse.
Why I love it: This move is sneaky hard. My belly felt tighter within two weeks of doing this every other day.
6. Hamstring Curls on Ball
Lie down with your feet on the ball and lift your hips. Roll the ball in with your heels and then back out slowly.
Why I love it: My legs and glutes burn every time I do this. It’s also great for stability.
7. Plank on Ball
Place your elbows on the ball and step back into a plank. Hold that position while keeping your core tight.
Why I love it: A regular plank already works, but the ball makes your body fight to stay steady. I swear my waist got smaller doing this.
8. Back Extension on Ball
Lay your belly over the ball, feet on the ground. Place your hands behind your head and lift your upper body up and down.
Why I love it: Helped with my posture big time. My lower back felt stronger too after doing this a few times a week.
9. Side Crunch on Ball
Lean sideways on the ball with one foot behind you and the other in front for balance. Do side crunches by lifting your upper body up.
Why I love it: Targets those side abs. I used to skip these, but they make a difference in shaping your waist.
10. Push-Ups on Ball
Put your hands on the ball and do a push-up, or for more challenge, place your feet on the ball and hands on the ground.
Why I love it: Adds balance and core work to regular push-ups. I started on my knees and built up from there.
11. Wall Ball Squeeze
Stand with your back against a wall and place the ball between your knees. Squeeze the ball as you bend and straighten your knees.
Why I love it: Inner thigh magic. It toned those soft spots I didn’t know I was ignoring.
12. Toe Taps on Ball
Sit on the ball, lift your feet, and tap your toes on the floor one at a time while keeping your core stable.
Why I love it: It looks easy but really wakes up your abs. I used to do it first thing in the morning before coffee.
13. Pike on Ball
Start in a plank with your feet on the ball. Roll the ball forward with your toes, lifting your hips into a V shape, then roll back out.
Why I love it: This one’s advanced, but it crushed belly fat like nothing else. I had to work up to it though, no shame in that.
14. Ball Jackknife
Same start as the pike, but instead of lifting your hips, you pull your knees into your chest while the ball rolls under your shins.
Why I love it: Builds core and shoulder strength. I felt like a total beast once I could do 10 in a row.
15. Leg Lifts with Ball
Lie on your back and hold the ball between your ankles. Lift your legs up and down slowly, keeping them straight.
Why I love it: Great for lower abs and inner thighs. It also helped me feel more in control of my movements.
How I Got Started With the Ball
So I bought my first Pilates ball on Amazon during a random sale. It sat in my closet for a month until I finally pumped it up. At first, I just sat on it while working from home. But one night I stumbled on a 10-minute Pilates ball video on YouTube and gave it a go.
Let me just say, I was sweating. And giggling. I definitely rolled off more than once. But it felt fun. Not like a chore or some punishment for eating fries on a Tuesday.
My Weekly Routine (Nothing Fancy)
Here’s what my first few weeks looked like:
Monday: 3 core exercises (rollouts, crunch passes, toe taps)
Tuesday: 2 leg exercises (bridge, hamstring curl) + wall squats
Wednesday: Off day or gentle stretching
Thursday: Ball plank, push-ups, leg lifts
Friday: Back extensions + side crunches
Saturday: Mix it all up for a full-body quickie
Sunday: Another chill day or light walk with a ball stretch after
I usually did 10–15 reps of each move, sometimes 2 rounds. If I felt tired, I did just one set. The trick was staying consistent.
Tips That Helped Me Stay On Track
- Keep the ball where you can see it. I left mine in the living room. Seeing it reminded me to move a little each day.
- Make it fun. Sometimes I’d blast 90s music and turn it into a goofy dance-core session.
- Track your workouts. I marked little stars on my wall calendar. Every star felt like a small win.
- Do it in PJs. Yep, no fancy outfits needed. I did these workouts barefoot in my old college tee.
How I Noticed Real Change
After 3–4 weeks, I didn’t drop 20 pounds or anything wild. But my belly didn’t spill over my leggings like it used to. My arms felt tighter. My balance was better. And I slept like a baby most nights.
I paired it with eating a little better (like skipping that second scoop of ice cream) and walking more often. Nothing extreme. Just small changes that stuck.
My jeans buttoned easier. My posture was better at my desk job. And mentally, I felt proud of myself for showing up, even just for 15 minutes some days.
Favorite Places to Find Ball Workouts
If you’re looking for videos to guide you, these are a few of my go-tos:
- YouTube Channels: “Move With Nicole,” “Pilates by Lisa,” and “BodyFit by Amy”
- Apps: FitOn and Daily Pilates have ball-specific workouts
- TikTok: Search #StabilityBallWorkout or #PilatesBall to find short, real-life clips
You don’t need to follow a program to see results. Just mix and match what feels good.
Quick Safety Reminder
- Use the right size ball. If you’re under 5’4″, try a 55cm ball. Over 5’9″? You might need a 75cm.
- Inflate it well. A half-flat ball won’t help your balance and can mess with your form.
- Clear some space. I knocked over a lamp once. Don’t be me.
- Take it slow. The ball wobbles on purpose. That’s part of the challenge, not a sign you’re doing it wrong.
So if that ball in your closet has been begging for a second chance, roll it out. You might be surprised how just a few moves a day can help you feel lighter, stronger, and way more confident.
