How to Do Pilates Ball Movements?

It is necessary to adjust the number of repetitions or sets according to the condition level. We recommend doing most exercises with this pilates ball between 3 or 5 sets, 10 or 20 repetitions. It is possible to gradually increase the number of repetitions after many workouts.

Pilates Ball Exercises to Do at Home


Lie on your back with your feet on the ball and, with your hips on the floor, lift your torso up with your arms facing your feet. So it will actually form a V shape of your body. Count to five in this move, then slowly return to the floor. Do 6 or 10 repetitions, depending on the person.


Keeping your abs active, keep your feet on the ground and sit on the ball. Move your knees up and down to jump as high as possible on the ball. It is possible to do this as a warm-up or to increase heart rate in the middle of training. Try to jump for 2 or 5 minutes.

Ball Shopping

Lie on your back with your arms and legs stretched out straight. Hold the ball above your head with both hands. In a fluid motion, lift your arms and legs and transfer the ball from your hands to your ankles. Only the hips should touch the ground at this point. Then lower your arms and legs to the floor with the ball between the ankles. You can do 6 or 10 repetitions, depending on the person.

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Begin the move in a push-up position with your feet on the ball and your hands on the floor at shoulder level. Bend and bring them toward your chest until your knees are directly under your hips. Push your legs forward again and do 10 or 15 reps.

Wall Squat

Stand with your feet shoulder-width apart and stand approximately 1 meter from the wall. Place the ball between the bottom of his back and the wall. Slowly squat down so that your knees form approximately 90-degree angles. The ball should roll from your lower back to your shoulders and your back should be supported. Get back up slowly. Do this exercise for 10 or 15 repetitions, depending on the person.

Knee Bend

Lie on your back with your arms extended parallel to your torso, with your heels on the ball, and exhale while keeping your hips and abdominal muscles active, and slowly bring your knees toward your hips. Your feet should be flat on the ball. In this position, hold for a few seconds and then breathe again and straighten your legs again. Aim to do 10 or 12 repetitions of the move.


First, while standing, put the ball behind you and put one foot on the ball with the top of your head. Keep your other foot approximately 20 cm ahead and then bend both knees. Make sure your leading knee does not go beyond your toes throughout the movement. Do 8 to 10 repetitions on each side. You can get support from a chair in this movement to keep your balance.

Leg Lift

Begin the leg raise with your chest on the ball and your fingertips and toes on the floor. Roll the Pilates ball with your hands under your shoulders and your hips directly touching the ball. Keeping your feet together and your abs active, raise your legs until they are in line with your torso. Then wait a while and lower your feet back to the ground. Repeat the movement 12 or 15 times.


Lie facedown with your hands and feet on the floor and your stomach on the ball. Then walk using your hands until your poplar bones rest on the ball and your torso is in a straight push-up shape. Then lower your torso with your upper arms parallel to the floor and then return to the upward position. Try doing this exercise for 8 or 10 repetitions, depending on the person.


With one leg behind you in this exercise, place the elbows and forearms on the ball. Bring the other leg back to join the feet. Try to hold this position for approximately 30 seconds per set.

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