You don’t need fancy equipment or an expensive studio membership to get an effective core workout. All you need is a simple, affordable tool like a Pilates ball.
“The Pilates ball is just as good, if not better, than the Pilates reformer,” Rebecca Dadoun, Pilates instructor and founder of Pilates Prescription , tells Fit&Well.
According to Dadoun, the ball works in a similar way to a Pilates reformer machine, and also promotes stability—an crucial element of core strenght. “You can definitely mimic the effects of the reformer,” she says. “Mat work, especially with the ball, is really tough.”
The ball also supports your form, making the movements more effective. “The ball encourages you to hold your form while moving an object, so it’s about stabilizing while something else is moving,“ says Dadoun.
To show just how effective a Pilates ball core workout can be, Dadoun shared this routine on Instagram.
How to do Dadoun’s Pilates ball workout
All you need is a Pilates ball (like this one, available on Amazon for less than $10) and a yoga mat for comfort. Take a look at our guide to the best yoga mats if you want to invest in one.
Dadoun recommends completing eight repetitions of each move (or eight repetitions on each side for the single-leg exercises) and repeating the routine a few times for an effective core workout.
Do it a few times a week to see improvements in your core strength.
Is the Pilates ball more effective than the reformer
You can argue that mat Pilates is more challenging because the reformer can make moves easier by offering extra support. “People think that the reformer is some kind of magical machine that's irreplaceable, but it’s really not and often the machine work is easier because it’s so supportive—with the reformer, people can become lax with their form,” says Dadoun.
If you’re still perfecting your form, starting with mat-based movements and progressing to the ball could be a great option for learning effective core engagement.
So next time you’re tempted by an expensive workout class, grab a ball and try this routine instead.
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