No reformer? No problem: Build full-body strength with just a Pilates ball and these 5 exercises
Reformer Pilates is one of the most popular fitness trends right now, but it often comes with a hefty price tag. I’m often asked whether it’s worth the money, if the classes are essential, or if it’s better to invest in a reformer machine for home.
For whatever reason, if you don’t have access to a reformer Pilates machine, I have good news for you. You don’t need a reformer to feel the benefits of Pilates. With the help of Fiona Kavanagh, LDN Fitness personal trainer, we’ve put together a five-move workout you can do at home using just a Pilates ball.
Read on for the full workout and the benefits — all you need is your yoga mat and a Pilates ball.
What are the 5 Pilates ball exercises?
“These carefully selected exercises enhance core stability, improve balance and create lean, sculpted muscles without adding bulk,” says Fiona. “They’re effective, accessible and can be done anywhere, making them suitable for both beginners and experienced exercisers. They’re also excellent for improving posture and overall body awareness.”
“Each move focuses on simple, controlled movements that build strength, flexibility and balance — no reformer required,” says Fiona. “Do each move for 10-15 reps, plus 8 pulses for a deep burn and that classic Pilates shake.”
1. Kneeling leg lift
“Resting your knee on the ball adds instant instability, forcing your core and glutes to work harder than on the reformer,” says Fiona.
Muscles worked: Core, hamstrings, glutes, hip abductors.
- Start on all fours with your hands under your shoulders and knees under your hips
- Rest your left knee on the ball and extend your right leg out straight
- Engage your core and gently lift your left foot off the ground to find stability
- Lift your right leg, squeezing your glutes and keeping your spine neutral
- Lower with control, tap your toes on the mat, then lift again.
2. Curtsy-style donkey kicks
“Without the reformer’s shoulder pads for support, your core and glutes have to engage fully,” says Fiona. “There’s no chance to cheat the movement.”
Muscles worked: Core, hamstrings, quads, glutes.
- From the kneeling leg lift, bend your working leg at the knee
- Draw the leg across your body in a curtsey motion, then drive your toes up toward the sky
- Keep your core switched on and avoid overextending through the lower back.
3. Side-lying hamstring curl
“The ball under your knee adds extra instability, keeping your core and glutes firing,” says Fiona.
Muscles worked: Core, hamstrings, glutes, hips.
- Lie on your side with the ball under your left knee
- Place your left arm at 90 degrees for support and extend your right arm out to the side
- Lift your right knee in line with your hip, then extend your leg fully, pointing your toes
- Slowly bend the knee back in with control.
4. Side-lying obliques
“Without spring resistance, the challenge comes entirely from your own effort, meaning your core works even harder.”
Muscles worked: Obliques, rectus abdominis, hip flexors.
- Lie on your side just off your hip bone, arms and legs extended in a wide V-shape
- Hold the ball in your top hand, with your bottom hand lightly pressing into the mat for support
- Engage your thighs and lift your legs while simultaneously raising the ball toward your toes
- Pause, then lower both your upper and lower body with control.
5. Side plank hip dips
“The setup mirrors the reformer plank, but the ball between your thighs adds extra engagement through the core and inner thighs,” adds Fiona.
Muscles worked: Abdominals, obliques, lats.
- Come into a side plank with the ball squeezed between your thighs
- Lower your hips toward the mat with control, then drive them back up to the ceiling
- Keep your shoulders stacked and away from your ears to activate your lats rather than dumping into your joints.
Scrolling Instagram might have you convinced that reformer classes in sleek studios are the only way to do Pilates, but the truth is, the core movements can be adapted at home with very little equipment.
These five moves might look gentle, but don’t be fooled. When performed consistently and with good form, they’ll sculpt and strengthen the whole body while improving mobility, posture and breathing. All you need is a mat, a ball and a little space. And yes, you’ll probably feel that famous Pilates shake, too.
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