Pilates Mini-ball Core exercises

Written By Cheryl Walker

I love using the mini-ball for core exercises. Here are some favorite go-to exercises, using the mini-ball under the sacrum. In this position, the core remains active throughout the leg movements. The ball makes it difficult to balance, engaging more core musculature compared to lying on the mat.

The extra challenge is great for your core and a lot of fun too!

  • First, lay on the mat with knees bent and lift the hips.

  • Place the ball under our sacrum. You don’t want the ball on the lumbar and you want to avoid the end of the tailbone. Find a place in between those spots. (Below the waist and above the tailbone)

  • Place your legs in tabletop position as a starting position for each exercise. It should feel comfortable, but challenging to balance on the ball. It should not be strenuous on your back! 

Toe Taps

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Leg extension to 45 degrees

45 Degree Leg Extensions.gif

Scissor Kicks

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Circles 

Circles.gif

Circles Reverse direction 

Circles Reverse Direction.gif

Helicopters

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If you have tight hamstrings like I do, it might be difficult to keep the knees straight throughout the movement. If you can’t,  that’s okay! Maintain the motion you have while keeping the abdominals tight. You can also limit your range of motion for comfort. 

You also want to keep the legs higher if you're experiencing any lumbar strain. It can be helpful to make the circles smaller and avoid lowering your legs past 45 degrees. 60 degrees for leg extensions might be more comfortable.

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If you struggle with side planks, try 5 exercises in this position
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