Move · Videos · Pilates · 33 min

33-Minute Full-Body Pilates with a Small Ball (or Pillow)

33-Minute Full-Body Pilates with a Small Ball (or Pillow) — video by Nicole Pearce Movement Play · 33:01

Video by Nicole Pearce Movement on YouTube · Open on YouTube

A STOTT-trained instructor uses a small Pilates ball for deep-core dead bugs and ab curls, side-lying inner-thigh and oblique work, then triceps dips, reverse tabletop and ball-squeeze bridges, ending with a stretch. A small pillow can stand in for the ball.

  • 33 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up on your back: feet wide, sway the knees side to side, then circle the arms with the ribs quiet. 0:42
  2. Core breathing: neutral or imprinted spine, exhale through the mouth and squeeze the ball between your hands. 1:46
  3. Left leg in tabletop, ball on the thigh: press hands and thigh together, then lift and lower the right foot. 3:07
  4. Dead bug: keep pressing the ball as the right leg and left arm reach long, then add an ab curl. 5:14
  5. Other side: ball on the right thigh, press and breathe, then lift and lower the left foot without rocking. 7:23
  6. Dead bug on this side: left leg and right arm reach long as you press the ball, then add the ab curl. 9:16
  7. Lie on your left side, top knee on the ball: lift the bottom leg, then small circles and bend-stretch kicks. 11:19
  8. Lift both legs together, then roll into side V-ups and finish in a centre V-sit; bend the knees if needed. 14:01
  9. Right side: the same inner-thigh lifts, small circles and bend-stretch kicks with the bottom leg. 16:18
  10. Both legs lift and lower together, then side V-ups and a centre V-sit on this side. 19:04
  11. Ball between the thighs, hands behind you: small triceps dips, then dips with a reverse tabletop lift. 21:57
  12. Ball-squeeze bridges: lift the hips without arching or flaring the ribs, then hold, squeeze and pulse. 24:07
  13. Second round: triceps dips and reverse tabletop holds, then bridges with squeezes and pulses. 25:54
  14. Cool-down: one-sided happy baby and a lying twist each side, then a few still breaths. 29:43

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Exhale and press the ball into your thigh before the leg moves, so the pelvis does not rock
  • Choose neutral or a lengthened low back, but never arch up off the mat
  • In bridges, push the hips up without flaring the ribs or arching the back

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadtriceps dips and reverse tabletop holds
  • Elbows takes loadtriceps dips
  • Wrists & hands takes loadtriceps dips and reverse tabletop on the hands
  • Neck movesab curls with the head lifted
  • Lower back movesab curls, side V-ups, ball-squeeze bridges
  • Hips movesside-lying inner-thigh lifts and circles, bridges
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Keep the head down instead of ab curls; bend knees in the V-sit; bottom down for dips

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Nicole Pearce Movement; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety