7 Balance Ball Pilates Exercises for Core Strength [All Levels]
- Ezra Miller
- 5 days ago
- 6 min read
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 posture, stability and core control, helping 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 balance, stability and everyday movement. Balance ball Pilates combines controlled motion with the support and challenge of an unstable surface, engaging deep abdominal and postural muscles.
In this article, you’ll discover seven balance ball Pilates exercises to strengthen your core, enhance coordination, and 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 large, inflatable sphere made of soft, durable PVC designed to support the body during exercises that improve strength, stability, and posture. Often called a stability or exercise ball, it 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 alignment, control, and coordination when performing traditional Pilates movements like bridges, planks, or leg lifts. The ball introduces instability that forces the core muscles to engage for balance, which makes the exercises more dynamic and functional.
Instructors often use the ball to enhance spinal mobility, develop endurance in the abdominals and support proper posture. It’s also a valuable tool for rehabilitation, since it encourages low-impact strengthening and flexibility.
Key Benefits of Balance Ball Pilates
Practicing balance ball Pilates regularly helps maintain overall mobility, making it an excellent routine for adults seeking a safer, effective fitness method. Key benefits include:
Improved core strength and postural control.
Enhanced balance and stability, reducing fall risk.
Greater muscle activation through instability challenges.
Increased joint mobility and flexibility.
Better coordination and body awareness.
Gentle, low-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:
Height Range | Recommended Ball Size | Visual Reference |
Under 5’0” | 17.72 in |  |
5’1”-5’7” | 21.65 in |  |
5’8”-6’1” | 25.59 in |  |
Over 6’1” | 29.53 in |  |
Technique: How to Use a Balance Ball Safely
To use a balance ball safely, begin in a clear, open 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.
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.
The ball should feel firm yet slightly yielding, providing support without being rigid. Avoid overinflating it, as too much air makes balance harder to maintain. Placing a mat underneath can also reduce sliding on smooth surfaces.
Check your posture throughout your workout. Maintain a neutral spine, relaxed shoulders, and steady breathing. Smooth, deliberate motion is always safer and more effective than fast, uncontrolled movements.
Replace your ball if it loses air or develops cracks. Regular maintenance keeps your workouts safe and effective. With mindful practice, balance ball Pilates can become a steady path to greater strength and stability.
The Pilates ball is an effective training tool because it promotes core stabilization by adding resistance, which forces exercisers to activate their pelvic floor muscles. - Elizabeth Kovar, Pilates Ball Core-Strengthening Exercises
7 Best Balance Ball Pilates Exercises for a Stronger Core
Now that you know how to use a balance ball properly, try these Pilates exercises to strengthen your core and improve stability.
Seated Pelvic Tilt
Reps: 10-15 slow, controlled 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 backward, activating your lower abdominals and improving spinal mobility.
Bridge Lift
Reps: 10-15 controlled lifts.
Benefits: Strengthens the glutes, hamstrings, and lower back while improving core stability and pelvic control.
Lie on your back with your feet resting on the ball.
Lift your hips, forming 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 abdominals, shoulders, and lower back while enhancing core stability.
Kneel on a mat and place your forearms on the ball.
Roll it forward slowly, keeping 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 quads, glutes, and hamstrings while promoting balance and joint alignment.
Position the ball between your lower back and a wall.
Bend your knees to 90 degrees, then return to standing.
This exercise strengthens the quads and enhances balance control.
Pike to Plank
Reps: 8-10 repetitions.
Benefits: Develops core power, shoulder stability, and 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 abs, then 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 time, engaging the glutes and lower back.
This one promotes posterior chain stability.
Side Balance Hold
Hold: 20-30 seconds per side.
Benefits: Improves balance, coordination, and lateral core strength while enhancing overall stability.
Sit sideways on the ball, extend one leg, and lift the opposite arm for balance.
Hold briefly, then 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 ball, which reduces control. Fix it by adjusting the ball so it’s firm yet slightly yielding.
Holding your breath, which limits stability and endurance. Focus on steady, controlled breathing throughout each movement.
Arching the lower back instead of engaging the abdominals. Keep your core activated and maintain a neutral spine.
Rushing through exercises, which compromises alignment. Move deliberately and maintain control for each repetition.
Using the wrong ball size, which 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 safer, more efficient workouts that truly strengthen your core.
Build Core Strength and Stability with Personalized PT Support at Empower Fitness
At Empower Fitness, we integrate Concierge Physical Therapy and Functional Fitness programs that adapt Pilates principles to your personal goals. Sessions can take place in your home, offering a comfortable and supportive environment.
Our specialists focus on posture, flexibility and core conditioning using tools like the balance ball, resistance 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 routine, you can begin with two or three short sessions per week. Focus on form and breathing rather than speed or intensity. As your stability improves, gradually increase duration and challenge of your workouts.
Combine balance ball workouts with stretching or light yoga to enhance recovery, improve flexibility, and maintain core strength. You can also alternate Pilates days with light cardio, like walking or swimming, for 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 workouts, such as sitting on it while working or watching TV, to keep your stabilizing muscles engaged.
Consistency is key. Over time, balance ball Pilates builds lasting coordination, confidence, and strength that support every aspect of daily movement.
The stability ball introduces an element of instability to your workouts. When the surface you’re working from is unstable, your muscles have to work harder to stabilize your body. - Zindzy Gracia, health & wellness writer.
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 toning, while 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 seated, your hips should be level with or slightly higher than your knees.