When health editor Allie Head asked me to write a review of a Pilates ball, I jumped at the chance. I’ve been seeing review after review on TikTok from Pilates enthusiasts raving about how great Pilates balls are, but as someone who already does avid Pilates workouts at least four times a week, I thought I’d add a little twist to my workouts. I wanted to add it. Every tool that supports my practice gets a “yes” from me (I’m looking at you, Pilates slider and celeb-approved rose bangle), and next on my list are conveniences. It was a ball.
Ever wonder how such a small piece of kit can have such an impact? That’s the great thing about Pilates workouts. Even seemingly small movements can have a big effect on toning and strengthening your muscles. Balls are especially effective because they are affordable, easy to use, and multifaceted tools. If used correctly, it can also be very helpful in building core strength and glutes.
Not only that, but a Pilates ball is a great way to test your balance and stability at home, and studies have shown that it activates your core muscles during your workout. Additionally, the Pilates ball increases flexibility and muscular endurance, making it better than other types of fitness equipment that only target one part of the body. How about a sound that strengthens your core muscles, increases stability, and improves coordination? Us too.
Keep scrolling to see the results of my 3-week test and what the experts think. If you’re interested, check out our PT-approved 20-minute Pilates workout and 30-minute Pilates workout. Also, scroll through our expert guide to what Pilates does to your body and Pilates for Beginners. that.
Pilates ball honest review after 3 weeks of testing
Better Me Soft Pilates Ball
What is a Pilates ball?
In contrast to larger exercise balls, which are commonly used for balance-based training, bouncing for core strength, or as birthing balls, Pilates balls are small. However, don’t underestimate them. They may be small, but they can be mighty. “The Pilates ball’s versatility means it can be incorporated into a variety of Pilates movements. First, a basic ab crunch on the ball requires a greater range of motion and stabilizing yourself. “It’s more effective than doing it on the floor,” says Kristina Rihanoff, a senior yoga teacher who specializes in both Pilates and yoga.
Bottom line: The ball is very versatile and can be used for a variety of exercises that target different muscle groups. It’s most commonly used for core and butt training, but it’s also a bit of an all-rounder.
@biancamelas ♬ Muyè – Rampa & Adam Port & &ME & Keinemusik
What are the benefits of using a Pilates ball?
Great question. veronique ellisThe founders of Evolve Pilates say the small Pilates ball is lightweight, portable, and relatively inexpensive compared to other fitness equipment.
“This makes it easy to use for at-home workouts, travel, or group fitness classes. Especially when you’re traveling or short on time but want an effective full-body workout, you can take your workout to the next level. It’s perfect for uploading,” she comments. .
Ellis highlights other benefits of the kit:
- Strengthen muscles during exercise: A Pilates ball increases both stability and resistance during exercise.
- Improved balance, coordination and flexibility: Again, challenging smaller muscle groups will reap more rewards both physically and mentally.
- Improved workout consistency: Increasing variety and creativity in your workouts, in other words, making it fun, will ensure you continue to engage and make progress.
- Improved form: Pilates balls help reduce pressure on the spine and maintain proper form during spinal joint exercises.
Folkard also uses the Pilates ball as a post-workout rehabilitation prop, to support the body in hard-to-reach areas during quick stretches, or to help relax and contract the pelvic floor after giving birth. We recommend that you do so. “Besides the physical benefits, the ball can also be used for directing and tracking during training, which promotes good posture, deeper stretches, and improved concentration,” she says. says.
What kind of training can a Pilates ball be used for?
We have discussed the Pilates ball and its benefits. Now it’s time to understand what exercises a Pilates ball can actually be used for. Short answer: These are small training tools designed to support your practice, so there’s little you won’t be able to use. Additionally, there are many specialized exercises that require the use of a Pilates ball to fully target key muscle groups.
We spoke to Pilates instructor Grace Harry. He shared his five easy and essential home workouts that you can incorporate into your workout routine over the next three weeks.
- Squat: Place the ball between your knees to stimulate the inner thighs.
- Narrow squat: Placing the ball under your heels helps you maintain balance and facilitates deeper movements.
- Deep core activation: Lie on your back and place the ball under your pelvis to perform the “dead bug” variation. Focusing on keeping your pelvis quiet will help activate your core.
- Upper back release: Lie on your back and place the ball between your shoulder blades. Arch your back to the back along the shape of the ball, creating a beautiful stretch. For an additional ab exercise, you can also do abdominal lifts and abdominal curls between stretches.
- Reverse knee stretch: Start on all fours with the ball under your knees. Stretch by curling your spine into a cat-like position, pulling the ball toward your wrists. This exercise is taken from his Pilates reformer repertoire and is the ultimate full-body challenge.
Tried the Pilates Ball for 3 Weeks – My Honest Review
1st week
I love home training. I love the flexibility of rolling out my mat and following an easy 20 minute Pilates home workout routine on YouTube. With that in mind, this is exactly what I did in week one.
I chose this easy standing workout that provided lots of expert guidance from the instructor to make sure I was using correct form on my first workout with a Pilates ball. I used my trusty BetterMe soft Pilates ball. We found it to be a great, high-quality option that is both durable and soft.
The workouts were easy to follow and moderately challenging. I expected the ball to make my training more difficult, as the experts I spoke to said. But I didn’t expect it to improve my concentration so much. I had to really focus on the task at hand and engage my balance skills and core muscles much more than usual. Essentially, the Pilates ball acted as a reminder to make sure I was working out with proper form, so I could get the most out of my sessions.
After a few sessions I started to feel confident in my ability to use the Pilates ball. However, some training was required. It may sound easy, but holding a round object during training is not easy. With that in mind, if you’re a beginner, we recommend allowing yourself a few sessions to feel comfortable practicing with a Pilates ball before incorporating more difficult workout combinations.
Pilates balls tested by Sophia for this Pilates ball review
(Image credit: Sofia Pizza)
2nd and 3rd week
In the second week, I started incorporating the exercises Hurry suggested. My favorite move is the narrow squat, and while doing it I realized how effectively the Pilates ball works certain muscle groups. Spoiler alert: I loved this move so much that I actually incorporated it into all of my lower body workouts that week.
I tested a few other Pilates ball YouTube workouts and was surprised by how much they toned my butt and thigh muscles. I had never felt so burned (in a good way). I had some DOM the next day, but I felt more powerful and was able to fit more reps into my sessions without feeling the same level of fatigue. .
Come week 3, I’m a convert. Maintaining good form was difficult, but I was able to reap some great benefits by doing so and utilizing workout tools. Towards the end of the week, I felt stronger, more flexible, and had better balance. We tested the ball for both standing and mat training and found it to be perfect for taking both styles of sweat sessions up a notch. Most importantly, I felt stronger in my lower body than I felt when I started the Pilates Ball Challenge. I have always taken pride in my lower body strength, very I was pleasantly surprised by the benefits of (more affordable) training tools other than standard weights, such as dumbbells and kettlebells.
Should I continue using a Pilates ball?
yes. Over the past three weeks, I’ve been extremely proud of the improvements the Pilates ball has made to my overall form. From a more balanced center of gravity when doing standing Pilates to more easily engaged glute muscles, I’m a fan.
When we began the testing process, we were confident that we would notice improved core activation and overall balance. However, I never expected to see amazing improvements after performing a Pilates session that targets my lower body and buttocks. Many of these were previously only achievable through heavy weight training.
Overall, the Pilates ball is a great tool that comes in a variety of variations and price ranges depending on your current fitness level and end goal. Inflatable tools are durable, easy to carry, and a great way to challenge yourself and your practice, which is always a plus in my eyes.
Buy your MC UK approved kit now:
Grippy socks that promise to make your workouts more consistent got a “yes” from us and our team. MC UK I’m a big fan of this set from Sweaty Betty.
For a padded, soft, durable, and aesthetically pleasing training mat to have at home, invest in the best of the best from lululemon, long known for high-quality, long-lasting fit kit. It’s difficult.
Bare ankle weights and wrist weights
I’m a big fan of ankle weights and wrote an entire review of Bala Bangles. These nifty weights are an investment, but just like a Pilates ball, they promise to take your workouts up a notch and target key muscle groups.
