Pilates Ball Exercises: 10 Moves for Core & Inner Thighs

A small 25cm pilates ball — sometimes called a balance ball or mini gym ball — looks almost too simple to matter. But that slight instability is exactly the point. The moment you place it between your knees, under your back or behind your head, your deep core, inner thighs and pelvic floor switch on to keep your position steady.

Because the ball changes your support base, it makes small movements feel surprisingly demanding — which is what makes it such an effective pilates tool for toning without heavy weights.

Here are ten pilates ball exercises you can do on a mat at home, from core work to inner-thigh strengthening.

Core activation

1. Ball squeeze with breath

Lie on your back with knees bent and the ball squeezed between your thighs. Press the ball, exhaling fully as your ribs draw together, then release on the inhale. A baseline move that connects inner thighs to the deep core.

2. Dead bug with ball

Lie on your back, arms reaching to the ceiling and ball pressed between your palms. Lower one arm and the opposite leg toward the floor, keeping the ball steady, then return. Your core works to stop your lower back from arching.

3. Ball bridge

Lie on your back, feet on the floor and the ball between your knees. Press the ball and lift your hips into a bridge, squeezing your glutes at the top. Adds inner-thigh work to the classic bridge.

4. Ball tuck

From a seated position with the ball between your shins, round your spine back and scoop your abs while pressing the ball. Slow and small — this is deep abdominal control, not crunches.

Inner thighs and legs

5. Wall-sit squeeze

Sit against a wall in a squat position with the ball between your knees. Press and hold. The ball keeps tension on your inner thighs through the hold.

6. Leg circle with ball

Lie on your side with the ball between your ankles and draw slow circles with the top leg. Your lower thigh keeps constant contact with the ball the whole time.

7. Inner-thigh adductor lift

Lie on your side, bottom leg extended and the ball under your top foot. Lift your bottom leg up to press the ball — a precise inner-thigh move.

Balance and stability

8. Single-leg balance with ball

Stand on one leg and squeeze the ball between your knees while holding a slightly bent stance. Your core and thighs work together to keep you steady.

9. Kneeling stability press

Kneel tall, press the ball between your hands at chest height, and rotate your torso slowly side to side. Instability in the hands travels straight to the obliques.

Pelvic floor and posture

10. Seated pelvic-floor squeeze

Sit tall on the edge of a mat with the ball between your knees. On the exhale, draw your pelvic floor up and squeeze the ball, holding for three slow breaths. The classic rehab-style move that makes the ball feel essential.

Which pilates ball to choose

Two things matter most in a pilates ball:

• Size — 25cm is the standard studio diameter for pilates. Bigger balls are for stability-ball work; smaller ones don't give enough surface.
• Anti-burst construction — this isn't a toy. A burst-resistant ball handles the pressure of a bridge or squeeze safely and holds its shape over time.

The Ritual Ball is a 25cm anti-burst pilates ball made of non-toxic, skin-safe PVC, with an inflation straw so it's ready in under a minute.

Frequently Asked Questions

What is a pilates ball used for?

A pilates ball (sometimes called a balance ball) adds an unstable surface that forces your core, inner thighs and pelvic floor to work harder during movements.

What size pilates ball should I buy?

For pilates, a 25cm mini ball is the standard studio size — big enough to press between your thighs or tuck under your back, small enough to use lying down.

Is a pilates ball good for beginners?

Yes. The pilates ball is one of the most beginner-friendly props — it gives you feedback and support rather than adding heavy resistance.

Can a pilates ball help with weight loss?

A pilates ball helps build core strength, posture and muscle tone, which support any weight-loss programme. It's most effective combined with consistent full-body movement and a calorie-conscious diet.

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About the Author

Gitika Yadav is a software engineer, fitness enthusiast, and founder of The Ritual Co. Her mission is to reimagine fitness equipment for modern lifestyles by combining functionality, aesthetics, and thoughtful design.