The Pilates ball is small, lightweight , and deceptively inconspicuous. But that's precisely what makes it the ideal tool for high-intensity abdominal training. Its instability forces your core muscles to constantly engage — and you'll definitely feel the difference after just a few minutes.
In this edition of " Workout of the Week," you'll get a 20-minute abdominal workout with a Pilates ball that not only shapes your six-pack but also activates your deep postural muscles. Ideal for home workouts, as a supplement to your strength training, or for stabilizing your core after a longer break from training.
Why abdominal training with the Pilates ball?
While many classic crunches only target the superficial abdominal muscles, ' s with the Pilates Ball deeper:
- You train the transversus abdominis – the “ innermost abdominal muscles “
- You strengthen the pelvic floor and supporting muscles
- You improve your posture and core stability
- You reduce the risk of back pain
- You develop a better awareness of movement
The unstable surface suddenly turns simple exercises like crunches or dead bugs into a real challenge – and that's exactly what makes the difference.
What you need
- 1 Pilates ball (approx. 20 –25 cm diameter)
- Mat or soft surface
- Some space (approx. 2 x 2 meters)
- Water bottle and towel
During all exercises, pay attention to abdominal tension , controlled breathing and clean execution – no jerky movements!
Structure of the workout
Duration : approx. 20 minutes
Structure :
- 3 minutes mobilization & warm-up
- 7 exercises of 45 seconds of exertion, 15 seconds of rest
- 2 rounds (14 minutes)
- 3-minute cooldown & stretch
1. Warm-up & Core Activation (3 minutes)
Prepare your core for the upcoming workout.
Exercise 1: Cat-Cow & Pelvic Tilt (1 min.)
- In the quadruped position, slowly roll your back up and down
- Then lying on your back : tilt your pelvis and neutralize
Exercise 2: Glute Bridge with Pilates Ball (1 min.)
- Lying on your back, ball between your knees
- Lift hips and maintain tension
- Goal : Activate core & thighs
Exercise 3: Hollow Hold (1 min.)
- Lie on your back, raise your legs, arms behind you
- Belly tight, back stays on the floor
- Hold briefly, relax – repeat
2. Main part: The 7 most effective abdominal exercises with Pilates ball
Exercise 1: Dead Bug with Ball
Goal: Coordination & Core Tension
Execution :
- Lie on your back, clamp the ball between your hands and knees
- Stretch right arm & left leg – ball remains fixed
- Back to the middle, then change sides
Tip : Keep your back flat on the mat – no arching!
Exercise 2: Pilates Ball Crunch
Target : Straight abdominal muscles
Execution :
- Lying on your back, ball between back and mat, on the lumbar vertebrae
- Hands on the temples , slowly roll up
- Keep your stomach tight and look up – don’t swing!
Tip : A small range of motion is enough – depth counts !
Exercise 3: Side plank with ball between knees (right & left)
Target : Obliques & Core Stability
Execution :
- Side position, forearm support , ball between the knees
- Raise hips and hold them stable – 45 seconds per side
Tip : Keep your shoulders above your elbows and don't let your hips sag .
Exercise 4: Ball Pass (Arms to Legs)
Target : Straight & lower abdominal muscles
Execution :
- Lying on your back, ball in your hands above your head
- Raise legs, pass ball with feet
- Hold the ball between your feet, move it downwards – then back
Tip : Slow handover, keep tension – the ball must not "plop" “ !
Exercise 5: Reverse Crunch with Ball Under the Pelvis
Target : Lower abdomen
Execution :
- Lying on your back, ball under the sacrum
- Raise legs straight or bent
- Tighten your stomach, lower and raise your legs in a controlled manner
Tip : Keep your back on the floor – don’t arch your back.
Exercise 6: Ball Roll-Out in Kneeling Position
Goal : Core stability & shoulder control
Execution :
- Kneeling, hands on the ball
- Roll the ball slowly forward – stomach remains firm
- Pull back without arching your back
Tip : The further you roll, the harder it gets – keep control!
Exercise 7: Sit-Up + Ball overhead press
Target : Abdominal muscles & shoulder stability
Execution :
- Lying on your back, ball in your hands
- Swing upwards and push the ball over your head
- Slowly roll back
Tip : Lead the movement consciously – the combination makes ' s intense.
Interval plan:
- Each exercise 45 seconds, 15 seconds rest
- After the 7th exercise: 1 minute break
- Then 2nd round
- Total duration of main part: approx. 14 minutes
3. Cooldown & Stretch (3 minutes)
Stretch your abdominal area and relax your torso.
Stretching suggestions :
- Cobra stretch (abdominal stretch) – 1 min.
- Kneeling side bend – 1 minute per side
- Child's pose with deep breath – 1 min.
Conclusion: Effective, functional & intensive
With the Pilates ball, abdominal training becomes a real challenge – without heavy weights or machines.
You train:
- Straight and oblique abdominal muscles
- Deep muscles & core stability
- Movement awareness & coordination
- Injury prevention through core stabilization
This workout is perfect …
- as a standalone home workout
- as a core supplement after strength training
- for activation before running or sports
- or simply as a daily belly finish
Recommendation:
- Perform 2–3 times per week
- Increase intensity by slowing down or adding extra laps
- As your routine progresses, swap the Pilates ball for more unstable tools (e.g. B.BOSU)
Ready for the next step?
In the next issue, you can expect a 30-minute core stability workout with the medicine ball – for everyone who wants to not only feel their torso but also challenge it functionally.
Until then: Keep your center strong – the rest will follow automatically!
