This small Pilates tool can tone your entire body—here’s how to use it

Close up shot of a woman on an exercise mat with a pink pilates ball under her hips with knees bent. .

Pilates can help you build deep core strength and endurance, but studio classes can be pricey. The good news? You can bring the benefits of Pilates home with just a small, cost-effective tool: the Pilates ball.

This versatile piece of equipment doesn’t just enhance your mat work—it also adds resistance and increases range of motion for full-body training. Its shape creates an unstable surface that activates stabilizing muscles. In other words, it turns up the intensity of your workouts.

Glute bridge

(Image credit: Future)

Sets: 3 Reps: 15-20

• Lie on your back with your knees bent and feet flat on the floor.
• Place a Pilates ball between your knees.
• Engage your core and maintain a neutral spine.
• Press your knees into the ball, squeezing your inner thighs.
• Lift your hips, squeezing your glutes, then lower back to the floor with control. Relax your inner thighs but keep the ball in place.

Trainer tip: Avoid arching your lower back when lifting your hips. For an extra challenge, maintain pressure on the ball throughout the set.

Toe tap

(Image credit: Future)

Sets: 3 Reps: 12-16

• Lie on your back with your knees bent and feet flat on the floor. Place a Pilates ball underneath your hips, slightly above the tailbone.
• Engage your core, maintain a neutral spine and lift your knees to a table top position, so shins are parallel with the floor.
• Press your arms into the mat for support.
• Slowly lower one foot toward the floor, keeping your knees bent, and tap your toes on the ground.
• Return to the starting position with control then repeat on the other side.

Trainer tip: If balance is tricky, complete a full set on one side before switching. Keep your lower back from arching excessively.

Chest press

(Image credit: Future)

Sets: 3 Reps: 12-15

• Lie on your back with your knees bent and feet flat on the floor.
• Place a Pilates ball in between your hands, on the center of your chest.
• Press your hands firmly into the ball.
• Extend your arms upward, while maintaining pressure on the ball.
• Return to the starting position with control.

Trainer tip: Actively engage your chest muscles as you press into the ball for maximum effectiveness.