Why I love adding a Pilates ball to sessions
The Power of the Small Pilates Ball: Why I Love Using It in Rehab, Mat, and Reformer Sessions
It’s such a small inexpensive piece of equipment, so let me explain why I love putting it into sessions and why I think you should try it as well! In the world of Pilates and rehabilitation, sometimes the smallest tools can make the biggest impact. One of my favourite props to incorporate into sessions—whether it’s in rehab, mat Pilates, or on the reformer—is the small Pilates ball. This versatile, lightweight tool adds challenge, support, and variety to movement, helping clients build strength, improve stability, and enhance body awareness. Here’s why I love using it and how it can elevate your practice.
1. Deepens Core Engagement
A strong core is essential for movement efficiency, posture, and injury prevention. The Pilates ball helps activate the deep stabilising muscles, especially the transverse abdominis and pelvic floor, in a way that traditional exercises may not. Placing the ball under the lower back, between the knees, or under the feet encourages better muscle activation and control.
Try This: Lying on your back, place the ball between your knees and perform a bridge. The ball encourages proper alignment and extra inner thigh activation, further engaging the pelvic floor and deep core muscles.
2. Enhances Stability & Balance
In both rehab and fitness training, improving stability is key to preventing injury and enhancing performance. The unstable nature of the Pilates ball challenges balance, requiring smaller stabilising muscles to fire up. Whether placed under the pelvis in a side-lying series or under the hands for a plank variation, the ball forces the body to engage muscles that might otherwise remain underutilised.
Try This: Place the ball under one hand in a modified plank. The extra instability forces your shoulder stabilisers and core to work harder, improving strength and balance.
3. Provides Support & Feedback
For clients recovering from injury or postpartum women rebuilding strength, the Pilates ball offers gentle support while still promoting active movement. It acts as a cueing tool, helping clients feel the right muscles engage while reducing unnecessary tension elsewhere in the body.
Try This: Position the ball under the sacrum during a supine pelvic tilt exercise. This provides feedback for proper movement and ensures that the core is engaged without compensatory back arching.
4. Adds Variety & Fun to Workouts
One of the best ways to keep clients engaged is by adding variety to their workouts. The Pilates ball introduces new movement patterns that make exercises more dynamic and enjoyable. Whether squeezing it, rolling on it, or balancing with it, the ball brings playfulness and challenge to each session, making even familiar exercises feel fresh.
Try This: Hold the ball between your hands during a seated spinal twist. It encourages full upper-body rotation and activates the shoulders while engaging the core.
5. Assists in Stretching & Mobility
The Pilates ball isn’t just for strengthening—it’s also a great tool for enhancing mobility and stretching. It provides gentle support for the spine, hips, and shoulders, making stretches more comfortable and effective.
Try This: Lie over the ball in a chest opener stretch, placing it between the shoulder blades. This helps release tension in the upper back and improves thoracic extension, which is particularly beneficial for those with tight shoulders or poor posture.
Final Thoughts
Whether you’re in rehab, working on your Pilates mat practice, or moving on the reformer, the small Pilates ball is a simple yet powerful tool that enhances every session. From improving core strength to increasing stability, adding variety, and supporting mobility, it’s a must-have prop for anyone looking to move better and feel stronger.
Next time you’re in a session, don’t underestimate the impact of this little ball—it might just become your new favourite Pilates prop! 💙