Building a strong core doesn't require a visit to the gym - try these five exercises and a Pilates ball instead.
Looking to add a new twist to your core workout routine? Look no further than this five-move Pilates ball core finisher workout. This compact yet intense circuit is designed to engage multiple muscle groups, improve stability, and strengthen your core.
The Workout
Requiring only a Pilates ball and an exercise mat, this workout targets the rectus abdominis, obliques, transverse abdominis, and more. Here are the exercises that make up the circuit:
- Alternating Ball Pass Crunch Lie on your back holding the Pilates ball between your hands and feet. Pass the ball from your hands to your feet and then lower both arms and legs toward the floor with control, engaging your core throughout.
- High Plank Alternating Reach In a high plank position with hands on the floor, alternately reach one arm forward while keeping the rest of your body stable. This challenges core stability and anti-rotation strength.
- Side Plank with Rotation (each side) From side plank, reach your top arm under your torso and rotate back to the start position. This targets the obliques and improves spinal mobility.
- Plank Hold with Forearms on Pilates Ball Hold a plank position with your forearms placed on the Pilates ball. The instability of the ball increases core and shoulder engagement as you work to maintain balance.
- Seated Russian Twists with Ball Sit on the floor slightly leaning back with the Pilates ball in your hands. Rotate your torso side to side to work your obliques and deepen core engagement.
Executing the Workout
Perform each move for 30-45 seconds or 12-20 repetitions, resting briefly between exercises. This effective core workout ender is scalable according to your fitness level and Pilates ball size.
The Benefits
Adding rotation and instability via the Pilates ball enhances strength, control, and mobility beyond traditional mat Pilates moves. By targeting deep core muscles, these exercises make everyday movements like walking, running, bending, and twisting feel easier. A stronger core leads to better posture, improved stability, and reduced back pain.
Exercise Breakdown
- 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. Pass the ball under your leg, and repeat on the other side.
- Glute bridge with pulse Lie on your back with your knees bent, feet flat on the floor and ball held between your knees. Tilt your pelvis, raise your hips, pause, squeeze the ball, lower to the start with control.
- Glute bridge with leg extension Lie on your back with your knees bent, the ball under your foot, tilt your pelvis, raise your hips, extend your leg, roll the ball forward, keep it underfoot then your calf, roll the ball back, lower your hips to the floor.
- Bear plank with pulse Get on your hands and knees, tuck your toes under, lift your knees slightly off the floor, pause and squeeze the ball with your knees, then lower.
Remember, this finisher can be tagged onto the end of a strength or cardio session, or used as a standalone mini circuit. If you don't have a Pilates ball, consider investing in one, such as the Amazon Pilates ball currently on sale for $6.39. Happy exercising!
- To supplement your cardio workouts and enhance your fitness-and-exercise routine, consider adding the five-move Pilates ball core finisher workout.
- For a science-backed approach to health-and-wellness, incorporate this core workout into your routine; it targets multiple muscle groups, improves stability, and strengthens your core by using a Pilates ball and an exercise mat.
