If you want to enhance your Pilates practice or add a fresh, effective twist to your fitness routine, incorporating Weighted Pilates balls is the way to go. These compact, versatile tools are perfect for increasing resistance, boosting core engagement, and promoting overall body strength and stability.

Whether you're a Pilates enthusiast or a beginner exploring fitness with weighted equipment, this routine offers a balanced blend of strength training, core activation, flexibility, and relaxation. Plus, it’s low-impact, making it accessible to all fitness levels and ages.

 

Why Use Weighted Pilates Balls?

Weighted Pilates balls are small but mighty. They add resistance to traditional Pilates exercises, enhancing their benefits by:

• Engaging deeper muscle fibres
• Improving balance and stability
• Supporting joint mobility
• Boosting calorie burn and metabolism

By integrating these weighted balls into your workout, you’ll notice significant improvements in muscle tone, core strength, and functional fitness, all while enjoying a safe, joint-friendly exercise. Plus they are gorgeous to hold and fit in the palm of your hand, making them easy, comfortable and enjoyable to use.

 

35-40 Minute Weighted Pilates Ball Workout Routine

This Pilates workout is designed to maximise the benefits of incorporating weighted Pilates balls. Perform each exercise slowly and with control, focusing on form and breathwork.

Warm-Up (5 Minutes)

Prepping your body is essential for preventing injuries and improving performance. Start with these Standing Roll Downs to wake up your spine and core.

Standing Roll Downs with Weighted Ball

Stand tall with feet hip-width apart, holding the weighted ball in both hands.

Inhale as you reach the ball overhead, and exhale as you roll down, vertebra by vertebra, bringing the ball towards the floor.

Inhale at the bottom, and exhale as you roll back up, stacking your spine.

Repeat 6 times to increase mobility and warm up your body.

You could always do these seated as well.

Core Activation (8 Minutes)

Target and strengthen your core muscles with these focused moves.

Ball Roll-Ups

• Lie on your back, legs extended, holding the weighted ball above your head.
• Inhale as you curl up, bringing the ball forward.
• Exhale as you stretch toward your feet, keeping control.
• Reverse the motion slowly and repeat 8 times.

Oblique Twists with Ball

• Sit with knees bent, feet flat, holding the ball at chest level.
• Lean back slightly, twisting your torso to the right to tap the ball beside your hip.
• Return to the center and twist to the left.
• Perform 10 twists per side to strengthen obliques.

Strength and Stability (10 Minutes)

Build strength and balance with these powerful, controlled exercises.

Weighted Bridge

• Lie on your back with knees bent, feet flat, holding the balls on your hips.
• Inhale to press through your feet, lifting your hips into a bridge.
• Exhale to slowly lower back down.
• Perform 10-12 reps to target glutes and hamstrings.

Single-Leg Dead Bug with Ball

• Start on your back with arms holding the ball overhead and legs in a table top position.
• Lower your right leg and left arm simultaneously, keeping your core engaged.
• Return to start and switch sides.
• Perform 8-10 reps per side.

Upper Body Focus (8 Minutes)

Tone and strengthen your upper body with these exercises.

Ball Chest Press

• Lie on your back, knees bent, holding the ball at chest level.
• Inhale as you press the ball up.
• Exhale to slowly lower it back.

Perform 10-12 reps for stronger shoulders and chest.

Tricep Extension with Ball

• Sit or stand, holding the ball overhead.
• Inhale as you bend your elbows to lower the ball behind your head.
• Exhale to straighten arms.
• Perform 10-12 reps for sculpted triceps.

Lower Body Focus (8 Minutes)

Strengthen and tone your legs while improving stability.

Ball Squat Hold

• Stand with feet shoulder-width apart, holding the ball at chest height.
• Lower into a squat, keeping thighs parallel to the floor.
• Hold for 15-30 seconds, engaging your core, then rise back up.
• Repeat 3-5 times.

Lateral Lunge with Ball

• Hold the ball at chest level and step out into a side lunge.
• Lower the ball toward your knee and push off to return to standing.
• Perform 8-10 reps per side.

Cool Down (5 Minutes)

Relax and stretch to improve flexibility and aid recovery.

Seated Forward Fold with Ball

• Sit with your legs extended, holding the ball.
• Lengthen your spine on an inhale, and fold forward on an exhale, reaching the ball toward your feet.
• Hold for 20-30 seconds.

Seated Spine Twist with Ball

• Sit cross-legged or with legs extended, holding the ball at chest level.
• Twist your torso to the right, exhaling, and return to center on an inhale.
• Repeat 5-6 twists per side.

Key Benefits of This Workout

This workout is a game-changer for anyone looking to level up their fitness routine with minimal equipment. Here’s what you can expect:

Improved Muscle Tone and Strength – Sculpt your body with added resistance from the weighted balls.

Enhanced Core Stability – Build a stronger, more functional core.

Increased Balance and Coordination – Improve everyday movements and athletic performance.

Boosted Flexibility – Stretch dynamically for better joint mobility.

Higher Calorie Burn – Elevate your metabolism and manage weight.

Stress Relief – Embrace mindful movement to reduce tension and feel centred.

 

Looking for more?

For more Weighted Pilates Ball workouts, try this 10 minute upper body sculpt with Lauren Swadling of @barresculptpilates.

 

Why Save This Routine?

This Weighted Pilates Balls Workout Routine is not only effective but also enjoyable and easy to adapt to any fitness level. Please share it with friends and family to inspire them to prioritise fitness. By saving this guide, you'll always have a go-to workout for days when you want a full-body challenge with minimal equipment.

Embrace the transformative benefits of this workout today—your body and mind will thank you!

Amp Wellbeing x Breast Cancer Awareness Month

October is Breast Cancer Awareness Month, a time when we unite to support those affected by the disease, raise awareness, and highlight the importance of early detection and prevention. While we often focus on screenings and treatment options, there's another critical aspect that sometimes goes unnoticed: the role of fitness in prevention and recovery. At Amp Wellbeing, we’re committed to promoting a holistic approach to health, where physical activity plays a key role in reducing the risk of breast cancer and aiding recovery for survivors.

Fitness and Breast Cancer Prevention: The Science Behind It

Physical activity does more than just help us stay in shape—it’s a proven method to reduce the risk of developing breast cancer. According to Breast Cancer UK, “Being active can reduce your risk of breast cancer by around 20%.” This is because regular exercise helps lower certain hormones and reduces inflammation in the body, both of which are linked to cancer development.

Breast cancer risk is particularly influenced by hormone levels, especially in post-menopausal women. Exercise helps regulate weight and lowers the levels of circulating oestrogen—a hormone closely associated with breast cancer risk. For women after menopause, maintaining a healthy weight through consistent physical activity becomes crucial, as excess body fat can increase oestrogen levels and contribute to cancer risk.

 

NHS and World Health Organization Guidelines: Achievable Goals
To maximize the benefits of physical activity, the NHS and World Health Organisation recommend at least 150 minutes of moderate exercise per week. While that might sound like a lot, it’s just 30 minutes a day, five days a week—an easily achievable goal when broken down into manageable, daily activities.

Regular exercise doesn’t just lower breast cancer risk—it’s an investment in overall health. Physical activity helps reduce the likelihood of developing other chronic conditions like heart disease, diabetes, and hypertension, all of which can affect cancer recovery. Plus, exercise is known to improve mental health, reducing stress, anxiety, and depression—conditions that are often exacerbated during cancer treatment and recovery.

Fitness During and After Breast Cancer Treatment
For those undergoing breast cancer treatment or recovering from surgery, chemotherapy, or radiation, staying active may seem daunting, but it can be incredibly beneficial. While these treatments can leave you feeling fatigued and weak, research has shown that regular, gentle physical activity can help counteract these effects by increasing stamina, reducing fatigue, and improving mood.

It’s essential to remember that fitness doesn’t need to be intense or high-impact to be effective. Low-impact activities like walking, stretching, or yoga can have a profound impact on recovery. Breast Cancer UK highlights this by noting, “Being active isn’t necessarily about going to the gym for hours at a time. Building activity into your daily routine—like taking the stairs, walking the dog, or doing household chores—can help.” For many, even small movements and stretches can make a meaningful difference in their energy levels and mood.

Simple Ways to Stay Active and Healthy
Staying active is easier than you might think. Whether your goal is to reduce your breast cancer risk or to aid in recovery, you can find fitness activities that suit your current lifestyle and energy levels. Here are some simple ways to incorporate fitness into your daily routine:

1. Walking: A brisk 30-minute walk, five days a week, can meet the recommended guidelines for moderate exercise. Walking is a low-impact option that strengthens muscles, improves cardiovascular health, and can be done almost anywhere.

2. Strength Training: Light strength exercises, such as using resistance bands or light dumbbells, can help rebuild muscle and increase endurance, especially for those recovering from surgery or undergoing treatment. These exercises are particularly helpful in regaining muscle strength lost during treatment.

3. Yoga and Stretching: Gentle stretching and yoga not only keep you flexible but also promote relaxation and stress reduction. For breast cancer survivors, certain yoga practices can assist with lymphatic drainage, which is especially beneficial after surgery.

4. At-Home Workouts: If going to the gym isn’t practical or appealing, at-home workouts are a fantastic alternative. Many online platforms offer beginner-friendly workout videos that require minimal equipment, like bodyweight exercises or resistance bands, making it easy to stay active from the comfort of your home.

5. Group Fitness: Joining a group fitness class, either in person or virtually, can provide motivation and a sense of community. Connecting with others, especially those who may have shared similar experiences, can be emotionally supportive and inspiring on your fitness journey.

Final Thoughts: Empowering Your Health Through Movement
Fitness is a powerful tool in the fight against breast cancer. By integrating physical activity into your life, you are taking proactive steps to reduce your risk and improve your health and wellbeing. Whether you’re working on prevention or are in the recovery phase, movement is key. Every small step counts, and it’s never too late to start.

At Amp Wellbeing, we encourage everyone to prioritise fitness—not just during Breast Cancer Awareness Month, but throughout the year. The journey to better health doesn’t require perfection, just consistency. From taking daily walks to incorporating strength training or yoga, we’re here to support you every step of the way. Let’s move toward a healthier future together.

Throughout October, Amp Wellbeing will be donating a portion of our sales to the Pink Ribbon Foundation. Amp Wellbeing is donating 5% of sales of our Pink Leopard vegan suede mat, our Pink Leopard microfibre mat, our Pink Yoga Flow mat and our pink and white 2kg/4kg pair Strength bars. These products are designed to serve as daily reminders to check for lumps and bumps—a small but vital step in protecting your health.

Let’s make this October a celebration of strength, resilience, and the power of movement.

If you’re looking to add a little intensity to your home workouts, resistance bands might just be what you’re looking for. They are a great way to build muscle and tone-up your body because they add tension and resistance to any exercise movement.


You can use resistance bands in a variety of ways, looping them around different parts of your body and attaching them to different anchor points, such as a door frame or bedpost. They also come in different resistances so you can alter the difficulty of your workouts and are suitable for all fitness levels.


Here, we explain a few of the main benefits of working out with resistance bands and share a few examples of effective moves to include in your workouts.

Benefits of using resistance bands

1 Portable

One of the major benefits of using resistance bands is their portability. Because they are so lightweight and take up very little room in a bag, you can take them with you wherever you go, whether that’s work trips or holidays! This makes them great for people who are constantly on the move and means you will never have to miss a workout.

2 Effective at building muscle mass and tone

Resistance bands are extremely effective at increasing muscle mass and tone because they add tension and load to movements, both of which are necessary for building muscle. Unlike weights which remain equally heavy through an entire rep, the tension of resistance bands increases as they’re pulled apart, which makes muscle work harder.

According to research, working out with resistance bands is equally effective at building muscle as working out with conventional resistance training equipment such as weight machines and dumbbells.

3 Reduces injury risk

Resistance bands place a very small amount of force on joints, meaning there is less chance of injury compared to weight training. You can also increase resistance without increasing injury risk. As such, this makes resistance bands a great option for elderly people, or anyone with existing injuries or joint pain.

4 Works multiple muscle groups

Because resistance bands are so versatile, you can train at specific angles in order to target certain muscle groups. For example, it is much easier to work the smaller muscle groups, which may otherwise get neglected in your workouts. You can also target several muscles at the same time, enabling you to get a full-body workout.

What’s more, the constant tension requires muscles to work extra hard and activates stablizer muscle groups to control the movement, improving balance, stability and core strength.

3 examples of exercises with resistance bands

1. Lateral Raise

How to do it:

• Start by standing with the right foot stepped forward infront of the left, flat on the floor with the middle of a resistance band lopped underneath the arch. Keep your left heel slightly raised off the floor.
• Grasp one end of the resistance band with either hand with your arms at your side.
• Raise both arms outward until they are parallel with the floor and return slowly to the starting position.
• Repeat for both sides

2. Banded front squat

How to do it:

• Stand on the middle of a resistance band with your feet hip-width apart.
• Hold one end of the band in either hand and bend your arms to bring your hands to your ears.
• Keeping your arms in this position, engage your core and sink your hips back into a squat.
• Extend your legs to return to the starting position.

3. Side plank high pull

How to do it:

• Start in a side plank position with a resistance band underneath your hand on the floor.
• With your other hand, grasp the other end of the band and bend your elbow to pull it away from the floor. Make sure to remain in a stable plank position.
• Repeat on both sides.

Summary

Resistance bands are a great way to add intensity to your workouts. They are effective at building, strengthening and toning muscle and offer numerous other benefits including a reduced risk of injury, portability, versatility and they are great for targeting multiple muscle groups. Once you start using them, it’s likely they’ll become a staple piece of equipment for your home workouts!

AMP offer latex resistance bands in five different strengths, from extra light to extra heavy, depending on how challenging you want your workouts.

Or, try the adjustable fabric bands which allow you to alter the intensity of your workouts by adjusting the length of the band.

Which bands do you prefer? Let us know.