Small but mighty, the Pilates Ball is one of the most versatile tools you can add to your routine. It challenges your balance, activates deep stabilising muscles, and transforms classic Pilates moves into full-body strength-builders, leaving you feeling empowered and in control.
This workout with your Amp Pilates Ball is designed to fire up your core, improve stability, and leave you feeling strong, stretched, and energised. With 7–10 reps per exercise, you’ll move through a powerful flow that strengthens, lengthens, and supports your whole body, invigorating you for the day ahead.
Before starting any new workout routine, it's always a good idea to consult a fitness professional. All you need: your Amp Wellbeing Pilates Ball, a mat, and 20 minutes.
Why You’ll Love This Pilates Ball Workout
- Core-focused strength: Every move trains your centre for stability and control.
- Functional Movement: Build Strength to Support Everyday Life.
- Balanced energy: A combination of challenge and release leaves you strong yet relaxed.
- Mind-body connection: The ball encourages mindful movement, keeping you present and focused.
The Workout
1. Leg Stretch Crunch Pulses
- Lie on your back in a tabletop position, squeezing the ball between your thighs.
- Pulse your arms for 3, then raise your legs straight up as your arms reach overhead.
- Return to tabletop and repeat.
Why it works: Fires up your core, strengthens thighs, and coordinates arms and legs for full-body control.
2. Leg Stretch Crunches
- Start lying on your back with legs extended upward.
- Bend your knees as you crunch up, arms sweeping out to the sides.
- Return to start with legs straight and arms overhead.
Why it works: Builds abdominal strength, improves spinal mobility, and tones the waist.
3. Leg Stretch Arm Pulses
- Place the ball between your knees, legs in tabletop.
- Lift into a crunch and pulse your arms 3 times.
- Extend your legs up, arms overhead, and then return to the start.
Why it works: Combines core strength with inner thigh activation for deep stabiliser engagement.
4. Supine Twists (3 each side)
- Squeeze the ball lightly between bent legs.
- Lower both legs slowly to one side, then return to the centre and switch.
Why it works: Strengthens obliques and supports spinal rotation for improved mobility.
5. Double Leg Circles
- Place the ball between your thighs, legs extended upward.
- Draw controlled circles with both legs, keeping the ball steady.
Why it works: Tones the lower abs, strengthens the hips, and challenges balance.
6. Rolling Like a Ball (5 reps)
- Sit tall, ball between thighs, knees bent.
- Roll back through your spine, then return to balance at the top and hold.
Why it works: Massages the spine while building core stability and control.
7. Seated Twists with Pulses
- Sit with the ball between your hands.
- Twist to one side, pulse for 3, return to centre, raise the ball overhead, and repeat on the other side.
Why it works: Strengthens obliques, tones arms, and improves rotational control.
8. Russian Twists with Reset
Hold the ball in front of your chest, feet lifted if possible.
Twist to one side, return to the centre, and raise the ball overhead before twisting to the other side.
Why it works: Builds rotational strength and endurance in the core while training balance.
9. Shell Stretch Circles
- In a kneeling “shell” stretch, hold the ball out in front with your top arm pressing down.
- Circle the ball slowly 7–10 times, then switch sides.
Why it works: Opens the hips, releases the spine, and strengthens the shoulders through controlled resistance.
10. Side Plank Hip Dips
- In side plank (knees bent or legs extended), hold the ball overhead.
- Lower hips toward the mat, then lift back up. Repeat 5–10 reps on each side.
Why it works: Strengthens obliques, glutes, and shoulders for total core stability.
11. Side Plank Rotations (Thread the Needle)
- From side plank (knees bent for support), hold the ball in your top hand.
- Rotate your torso to thread the ball under your body, pulsing twice at the bottom.
- Return to the start and repeat.
Why it works: Improves rotational control and challenges stability through the whole chain of muscles.
12. Mermaid Stretches (5 each side)
- Sit with legs in a 90-degree “mermaid” shape.
- Hold the ball on the side where your back leg bends.
- Roll the ball out as you lift your opposite arm overhead, stretching through the obliques.
- Return to the start and repeat.
Why it works: Opens the side body, lengthens the spine, and restores mobility after strength work.
How to Use This Workout
- Perform 7–10 reps of each move, unless otherwise noted.
- Flow through all 12 exercises in sequence, then repeat the circuit once more if time allows.
Total time: 25–35 minutes, depending on your pace.
The Feeling You’ll Leave With
This Pilates Ball sequence blends strength and stretch, challenge and release. Expect to finish feeling:
- Strong through your core
- Stable and balanced
- Lengthened and mobile
- Centred and energised
Why Use the Amp Wellbeing Pilates Ball?
The Pilates Ball is one of the most effective tools for both home and studio workouts. It adds resistance, challenges balance, and helps you activate your core more effectively. Plus, it’s compact, portable, and easy to integrate into any Pilates or fitness routine, giving you the confidence that you've made the right choice for your workout.
With the Pilates Ball, you don’t just work out — you elevate your practice, enhance your wellbeing, and unlock strength that supports you in every part of life.
Try This Workout & Share Your Flow
Give this 12-move Pilates Ball Workout a go and feel the difference in your strength, stability, and control. Don’t forget to tag @ampwellbeing and @saralynyoga when you try it — we’d love to see your flow.