You don’t need the gym to build core strength, just these five moves and a Pilates ball

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support@sentechzone.in

July 8, 2025

On July 8, 2025

I recently dusted off my Pilates ball and was reminded how effective it is for targeting the deep core muscles.

With a stronger core, you’ll likely notice better posture, improved stability and reduced back pain.

It also just makes everyday movements like walking, running, bending and twisting feel easier.

If you need inspiration for your Pilates ball workouts, I’ve created this five-move Pilates ball core finisher. Tag it onto the end of a strength or cardio session, or use it as a standalone mini circuit—it’s a great way to build strength, improve balance and boost your coordination.

All you need is a Pilates ball and an exercise mat for comfort.

Pilates ball core workout

Perform this workout as a circuit. Complete 10 repetitions of the first exercise, rest for 10-15 seconds then move on to the next exercise, following that format throughout. Repeat the circuit as many rounds as you like!

Ball sit-up
Ball pass with leg extension
Glute bridge with pulse
Glute bridge with leg extension
Bear plank with pulse

1. Ball sit-up

Lie on your back with your knees bent and feet flat on the floor. Hold the ball in both hands with your arms extended behind your head.
Engage your core and squeeze the ball, then lift your torso to your knees and bring your arms over your head, reaching forward.
Keep squeezing the ball as you reverse the move, slowly returning to the floor.

2. Ball pass with leg extension

Lie on your back with your legs raised and knees bent to 90°, holding the ball in both hands above your stomach.
Engage your core and lift your head and shoulders.
Extend your right leg and pass the ball under your left leg.
Return your legs to the tabletop position, then repeat on the other side to complete one repetition.

3. Glute bridge ball pulse

Lie on your back with your knees bent, feet flat on the floor and ball held between your knees.
Tilt your pelvis so your lower back presses into the mat.
Squeeze your glutes to slowly raise your hips until your body is in a straight line from shoulders to knees.
Pause and squeeze the ball between your knees.
Lower to the start with control.

4. Glute bridge with leg extension

Lie on your back with your knees bent and the ball under your right foot.
Tilt your pelvis so your lower back presses into the mat.
Squeeze your glutes to slowly raise your hips until your body is in a straight line from shoulders to knees.
Pause, then extend your right leg, rolling the ball forward and keeping it under your foot then your calf.
Roll the ball back underfoot and lower your hips to the floor.
Complete all your repetitions on one side, then swap sides.

5. Bear plank with pulse

Get on your hands and knees, with your shoulders over your wrists and your hips over your knees, and the ball between your knees.
Tuck your toes under and lift your knees slightly off the floor.
Pause and squeeze the ball with your knees for a second or two, then lower.