What is a Pilates ball? The ultimate guide for your workout

Small, soft, and incredibly effective – that's the best way to describe the Pilates ball. But what exactly is a Pilates ball, and why do so many fitness enthusiasts swear by this simple training device? In this comprehensive guide, you'll learn everything you need to know about this little all-rounder: from its benefits and proper use to the most important criteria to consider when buying one.

The Pilates ball, often also called a mini-ball or overball, is a small, inflatable, and lightweight Pilates accessory. Unlike its larger counterpart, the exercise ball, it is not used for sitting but is actively integrated into exercises to increase intensity, challenge balance, and specifically target the deep muscles.

Pilates ball benefits and effects: More than just a soft ball

The effect of this unassuming ball is enormous. It's a real powerhouse when it comes to taking your training to the next level.

• Intensive core training: The ball creates an unstable surface, which means your deep abdominal and back muscles (the "core") have to work harder in every exercise to maintain balance.
• Improved stability training: Exercises with the Pilates ball challenge your sense of balance and train the coordination and stability of your entire body.
• Targeted muscle activation: It helps you to activate and strengthen specific muscle groups, such as the inner thighs or the pelvic floor muscles, in a more targeted way.
• Gentle training: Because the exercises are performed slowly and in a controlled manner, the training is gentle on the joints and is also ideally suited for rehabilitation.
• Flexibility and mobility: The ball can be used to support stretching exercises, improving flexibility and relieving tension. Many people use it specifically to alleviate back pain through Pilates ball exercises.

What is a Pilates ball and how does it differ from a gym ball?

Although the names sound similar, the two balls are designed for different purposes. They are often confused, so here's a clear explanation:

feature	Pilates ball (mini ball)	Gymnastics ball (Pezzi ball)
Size	Small (approx. 18-30 cm diameter)	Large (approx. 45-75 cm diameter)
Mission	Active integration into exercises for intensification and support.	Often used as an unstable seat or as a base for full-body exercises.
material	Soft and slightly yielding, in order to be able to apply pressure.	Robust and firmly inflated to support body weight.

Using a Pilates ball correctly: Exercises for a strong body

The versatility of the Pilates ball is evident in the abundance of exercises it can perform. Here are some basic examples to help you get started.

Mini Pilates ball exercises for the abs (core training)

1. Crunches with ball support:
Lie on your back and place the ball under your sacrum. Your knees should be bent, and your feet flat on the floor. Clasp your hands behind your head. Now slowly lift your head and shoulders off the floor while drawing your navel towards your spine. Hold briefly and then slowly lower again. The ball intensifies the contraction of your abdominal muscles.

2. Leg Lifts with Ball:
Place the ball between your ankles or lower legs. Lie flat on your back with your arms at your sides. Now slowly raise your straight legs towards the ceiling and lower them again in a controlled manner, without letting them touch the floor.

Exercises with the Pilates ball for back and stability

1. Pelvic lift (Bridge):
Lie on your back with your feet hip-width apart and place the ball between your knees. Gently press your knees together to secure the ball. Now lift your pelvis until your body forms a straight line from your shoulders to your knees. Hold the position briefly and then slowly lower your pelvis again. This exercise strengthens your lower back, glutes, and inner thighs.

Exercises for legs and buttocks

1. Inner thigh press:
Sit upright in a chair or on the floor. Place the ball between your knees. Now squeeze the ball firmly with your knees for a few seconds, then slowly release the pressure. This is a fantastic exercise for strengthening the often-neglected adductor muscles.

Buying a Pilates ball: What to look for to make the best choice?

To ensure you enjoy your new training partner for a long time, you should pay attention to a few important features when buying it.

Choose Pilates ball size

Most Pilates balls have a diameter between 18 and 30 cm. For most exercises and body sizes, a size of approximately 20-25 cm is ideal . This size is versatile – small enough to fit between the knees or ankles, but large enough to support the lower back.

Pilates ball material and quality

The quality of the material is crucial for safety and effectiveness. Pay attention to the following properties:

• Slip resistance: A slightly roughened or matte surface ensures a good grip so that the ball does not slip away during exercises.
• Burst resistance (anti-burst): A high-quality ball does not burst suddenly when damaged, but rather loses air slowly. This minimizes the risk of injury.
• Skin-friendliness: The material should be free of harmful plasticizers (phthalates) and other pollutants.

Finding the perfect training equipment can be a challenge, but it's worth investing in a high-quality ball for your stability training that is non-slip, durable, and free of harmful substances.

Conclusion: Your new partner for an effective full-body workout

A Pilates ball is much more than just a piece of inflatable plastic. It's a highly effective and versatile tool that will take your core training , balance, and muscle strength to a new level. Whether you're a beginner or advanced, targeted Pilates ball exercises for your back and abs can help improve your posture and prevent pain. Thanks to its compact size, it's the perfect companion for your workouts at home or in the studio.

Integrate it into your routine and feel the difference.