Pilates Equipment and Apparel Pilates and Exercises for Fitness Balls By Marguerite Ogle MS, RYT Marguerite Ogle MS, RYT LinkedIn Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Learn about our editorial process Updated on November 05, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Reviewed by Kristin McGee, CPT Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates by the National Association of Sports Medicine. Learn about our Review Board Print Leslie Parrott / Getty Images Exercise balls—also known as fitness balls, stability balls, balance balls, and Swiss balls—are large inflatable balls that measure anywhere from 55 centimeters to 75 centimeters in diameter and are used in all kinds of fitness settings, including physical therapy, yoga, Pilates and general exercise. There are actually many types of exercise balls used in fitness, but for the purposes of this article, we will focus on the ones that are most widely used. Exercise balls were certainly not invented by Joseph Pilates, and they are not considered traditional Pilates equipment in the way that magic circles and reformers are. Nevertheless, the fitness ball has been heartily embraced by much of the Pilates community. Fitness Balls for a Core Challenge If you wanted to rename the fitness ball for its essential feature, you might call it an Instability Ball, Off-Balance Ball, or an Engage-All-Your-Core-Muscles Ball. It's the challenge it provides to core muscles that make the fitness ball so popular in Pilates. The "tippiness" presents quite a balance challenge when one is trying to sit or lay on one while exercising. Whenever you challenge balance, you have a great opportunity to test core strength using the powerhouse and stabilizer muscles. You will find that even having just the hips or legs on the ball while the rest of the body is stable on the mat is an increase in difficulty. Ways Exercise Balls Are Used Increase the difficulty of an exercise by adding balance and/or leverage challenges.Engage the subtle muscles of the core to keep balance.Instructors use exercise balls to provide neuromuscular feedback to their students.Exercise balls are found in many therapeutic settings.Sit on the exercise ball at work to keep the abdominal muscles and spine active.Squeeze it for light resistance exercise.Stretch: Balls are great to drape yourself over—front or back—for a good body stretch.Play! Balance and Leverage The ways to incorporate fitness balls into a Pilates-based workout are nearly innumerable. The important thing is to stay true to the intent of an exercise. Add challenge and variety to Pilates mat exercises by experimenting with the inherent instability of the ball, or using the shape and weight of the ball as a leverage challenges. For example, one could do The Hundred with the legs propped up on the ball (balance), or one could try doing the Hundred holding the ball between the ankles (leverage). Buying a Pilates Fitness Ball Pilates exercise balls are inexpensive, useful and so much fun it is really worth getting one. Fitness balls are available nearly anywhere exercise equipment is sold, from all the big discount stores to fitness stores to gyms and studios. If you can't find one there, you can find one online. Pilates Exercises With the Fitness Ball Easy Do Pelvic Curl - Legs in table top propped on the ball. Do Spine Stretch - Hands on the ball, allowing it to roll out with the exercise. Moderate Do Plank - Hips balanced on the ball. Do The Hundred - Legs propped on the ball. More Difficult Do Roll Up - Holding the fitness ball in your hands. Do Open Leg Rocker - The ball between your ankles. By Marguerite Ogle MS, RYT Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit