A small Pilates ball is one of the most underestimated props in Pilates. It is soft, partially deflated, and designed to flex under pressure — which makes it genuinely useful for supporting the back, improving alignment, and adding a stability challenge to exercises that might otherwise feel straightforward. Here is how to use one properly.
Choosing the right firmness
The ball should be firm enough to hold its shape under your body but soft enough to give slightly when pressed. A harder ball makes exercises more demanding because it is harder to stabilise against; a softer ball provides more support and is better for beginners. Start with less air and add more as your confidence grows. Most balls include a straw or cap for inflation, and you can adjust firmness at any time.
How the ball supports your core and spine
The main use of a small Pilates ball is to take some pressure off the spine during floor exercises and to support correct alignment. Placing it under your lower back in exercises like toe taps or leg drops creates a small extension through the lumbar spine, which can help activate the deep core muscles. The instability of the ball also means your core has to work constantly to keep you balanced on it.
Always check your body position during these exercises. If the ball is rolling away or the position feels uncomfortable, adjust its placement or reduce the firmness before continuing.
Stretching with the ball
You can use the ball as part of your warm-up before any session. Place it under your lower back and let your body settle around it, focusing on your breathing. You can gently roll the ball side to side to stretch the lower back. It is a gentle, effective way to release tension before moving into your main workout.
Good form matters
Poor form with a Pilates ball can cause strain, particularly in the lower back and neck. The most common errors are overextending the spine on the ball and using the neck rather than the core to initiate movement. Practising in front of a mirror is helpful when you are new to it — you can check that your back is in alignment and the ball is positioned where it should be, not rolling freely beneath you.
For a demonstration of good form in a mini ball class, here is one I filmed:
Exercises to get you started
Incline leg drop. Lie on your back with the ball under your tailbone, which will push your hips slightly upward. Lift both legs to a tabletop position, then raise them to vertical. Lower them slowly while keeping your core engaged and your neck relaxed. If this feels too challenging, lower one leg at a time.
Pilates ball crunches. Place the ball under your upper back with your hands behind your head. Your lower back stays on the mat. Lift your shoulders off the ball without straining the neck — focus on drawing the ribs towards the hips. The ball gives you a little extra extension at the top of the movement, which increases the range of the crunch.
Ball roll-up. Lie face down, arms extended in front of you with the ball pressed between your hands. Slowly lift your torso, rolling the ball towards you as you look up, then roll it away as you return to the floor. Exhale on the way up.
Pilates ball lunges. Place the ball under your back knee in a kneeling lunge position. Gently move up and down without fully lifting off the ball. This deepens the stretch through the hip flexor and adds a light stability challenge. Here is a variation without a chair for support:
Chest squeezes. Hold the ball in front of your chest, hands pressing in from either side. Keep the shoulders back and away from the ears. Extend your arms forward while pressing in, then draw the ball back to the chest. This works the chest, arms, and upper back.
Progressing to harder exercises
Back bridge with squeeze. Lie on your back, ball between the knees. Press your feet into the floor and lift into a bridge — do not overextend the lower back. From there, squeeze the ball between your knees 10 to 20 times. You are working the glutes, inner thighs, and core simultaneously.
Side plank with leg lift. Set up in a side plank with the ball under your hip for support. Keep the body in a straight line from head to feet. Slowly lift the upper leg and lower it again, repeating several times before switching sides. The ball adds instability that makes the lateral core work harder than on a flat mat.
Signs you are not using it correctly
If the ball keeps rolling away from you, either the firmness needs adjusting or your body position needs checking. Back and neck pain after using the ball is almost always a form issue — typically overextension or neck tension — rather than a problem with the ball itself. Stop, check your position, and start again at a slower pace.
The small Pilates ball is also compatible with other types of exercise balls. Stability balls, gym balls, and yoga balls can all feature in Pilates — they just change the nature and challenge of the exercises. If you have one at home, it is worth experimenting with it alongside your regular practice.
