10 Pilates Ball Exercises for Core, Glutes, and Inner Thighs
Published by Yoga Republik · Canggu, Bali
A small Pilates ball — typically 20–25 cm in diameter — is one of the most underrated pieces of training equipment. It's inexpensive, lightweight, and packs easily for travel. More importantly, it changes how exercises work: placing it between the thighs, knees, or under the lower back forces muscles to activate that standard exercises often miss.
These 10 exercises cover the core, glutes, and inner thighs — the three areas the Pilates ball targets most effectively.
Before You Start: Inflation Level
The ball's firmness changes the difficulty and feel of exercises. More air = firmer = harder to squeeze, more proprioceptive challenge. Less air = softer = gentler on joints, easier to grip between the knees. For most exercises below, a medium inflation is the starting point — the ball should feel like a firm cushion, not a hard sphere.
Core Exercises
1. Supine Pelvic Tilt with Ball Between Knees
Targets: Deep core (transversus abdominis), pelvic floor, inner thighs
Lie on your back with knees bent, feet flat on the floor. Place the ball between your knees. Gently squeeze the ball — just enough to feel the inner thighs engage, not a full clench. On an exhale, press your lower back gently into the floor by tilting the pelvis. Hold for 3 seconds, release. Repeat 15 times.
This looks minimal and feels minimal. The inner thigh squeeze activates the pelvic floor simultaneously, which is why it's a foundation exercise in pelvic floor rehabilitation and postpartum Pilates.
2. Dead Bug with Ball
Targets: Deep core, anti-rotation stability
Lie on your back. Hold the ball between your hands and knees — arms bent at 90°, knees at 90°. Press the ball firmly into both hands and knees (creating tension in all four limbs). Slowly lower one heel toward the floor while extending the opposite arm overhead, keeping the lower back pressed down. Return, switch sides. 10 reps per side.
The ball provides a feedback loop: if your core disengages, you'll feel the tension drop. It turns an already-effective exercise into a more tactile experience.
3. Ball Under Lower Back — Supported Crunch
Targets: Rectus abdominis, obliques
Place the ball under your lower back (at the lumbar curve). Feet flat on the floor, knees bent. Arms crossed over chest or hands behind head. From this supported position, curl the ribcage toward the knees. The ball increases the range of motion available at the top of the crunch — more than flat floor allows.
Do: 15–20 reps, 3 sets.
4. Oblique Crunch with Ball Between Knees
Targets: Obliques, inner thighs, deep core
Lie on your back, ball between knees. Feet lifted so shins are parallel to the floor. Squeeze the ball throughout. Bring both knees toward one armpit, return to centre, then to the other. This is a controlled rotation — not a swing. 12 reps each side.
Glute Exercises
5. Glute Bridge with Ball Between Knees
Targets: Gluteus maximus, hamstrings, inner thighs, pelvic floor
Lie on your back, knees bent, feet flat, ball between knees. Squeeze the ball, then drive the hips toward the ceiling. Hold at the top for 2–3 seconds, lower slowly. The squeeze cues the inner thighs and pelvic floor to engage alongside the glutes — creating the correct co-activation pattern for most lower-body movements.
Do: 15 reps, 3 sets. Advance to single-leg with the ball between the active knee and a block.
6. Hip Thrust with Ball
Targets: Gluteus maximus
Upper back against a low couch, bench, or bolster. Feet flat on the floor, ball between knees, knees pressed into the ball throughout. Drive the hips to the ceiling, creating a straight line from knees to shoulders. Hold 2 seconds, lower.
Do: 12–15 reps, 3–4 sets.
7. Donkey Kick with Ball Behind Knee
Targets: Gluteus maximus, hamstrings
On hands and knees. Place the ball in the crease behind one knee, flex the knee to hold it in place. Drive that heel toward the ceiling — the ball adds resistance to the knee flexion and keeps the hamstring engaged throughout the movement.
Do: 12 reps per side, 3 sets.
Inner Thigh Exercises
8. Standing Inner Thigh Squeeze
Targets: Adductors, pelvic floor
Standing upright, place the ball between the inner thighs (just above the knees). Squeeze rhythmically — squeeze for 3 seconds, release for 1. 20 reps. Then hold one long sustained squeeze for 20–30 seconds.
Simple but directly targets the adductors in a standing position — useful for horse stance work and the adductor engagement needed in many Pilates and yoga poses.
9. Sumo Squat with Ball
Targets: Inner thighs, glutes, quadriceps
Feet wider than shoulder-width, toes turned out, ball between the knees. Squat to parallel or below, pressing the knees out against the ball while simultaneously squeezing the ball. This dual direction — outward knee drive with inner thigh squeeze — creates significant adductor activation.
Do: 15 reps, 3 sets.
10. Side-Lying Inner Thigh Lift with Ball
Targets: Adductors (bottom leg), gluteus medius (top leg)
Lie on your side. Place the ball between your feet (between the ankles). Lift both legs together (squeezing the ball), hold briefly, lower. 15 reps per side.
An underused exercise that directly strengthens the inner thigh of the lower leg while the top leg works isometrically against the ball.
A Simple Workout Structure
Warm-up: Supine Pelvic Tilt + Dead Bug — 2 rounds Main work: Glute Bridge, Hip Thrust, Sumo Squat with Ball — 3 sets each Core finisher: Oblique Crunch + Supported Crunch — 2 rounds Cool-down: Side-lying Inner Thigh Lift — 2 rounds
Total time: 25–35 minutes. Mat and ball only.
The YR Pilates Ball
20–25 cm diameter (adjustable by inflation), anti-slip textured surface, latex-free PVC. Comes with an inflation straw and a Yoga Republik mesh travel pouch. Available in Pink, Blue, Grey, and Black — Rp 150,000.
In store: Yoga Republik, Jl. Batu Mejan No. 2-88, Canggu — open daily 9am–9pm.