7 Best Pilates Ball Exercises for Flat Abs and Core Strength

Feb 14, 2025

Looking to flatten your stomach and build a rock-solid core—without putting unnecessary pressure on your joints or spine? Pairing smart workouts with healthy eating meal plans for weight loss can fast-track your results. The solution may be simpler than you think: a Pilates ball—also called a mini stability ball or exercise ball—might be the secret weapon missing from your routine.

Lightweight, affordable, and incredibly effective, this underrated piece of equipment can dramatically increase core engagement by adding just the right amount of instability to traditional movements. Whether you’re a total beginner or a fitness veteran, adding a Pilates ball to your workouts can help you sculpt lean abs, improve posture, and strengthen your deep stabilizing muscles.

Ready to take your core workouts to the next level? Here are seven Pilates ball exercises that target every part of your midsection.

1. Ball-Assisted Crunch

Why it works:
This move helps isolate your upper abs while offering gentle support to your spine. It also improves your crunch form by encouraging a more natural range of motion.

How to do it:

Sit on the Pilates ball with feet flat on the floor.
Slowly walk your feet forward, allowing the ball to roll under your lower back.
Cross your arms over your chest or place fingertips lightly behind your ears.
Engage your core and lift your torso a few inches off the ball.
Exhale as you crunch up, inhale on the return.

Reps: 15–20 slow, controlled reps

Pro tip: Keep your neck relaxed and focus on using your abs, not momentum.

2. Knee Tucks

Why it works:
This total-core exercise hits your lower abs, upper abs, and deep transverse abdominis, while also improving balance and coordination.

How to do it:

Start in a high plank with shins resting on the ball and hands under your shoulders.
Tighten your core and slowly pull your knees toward your chest.
Pause briefly, then extend your legs back to starting position.

Reps: 10–12 reps

Pro tip: Keep your shoulders steady and hips level—avoid letting your back sag.

3. Ball Pass

Why it works:
This dynamic move combines leg lifts and overhead reaches for a full abdominal burn. It works the upper and lower abs together and boosts coordination.

How to do it:

Lie on your back, holding the Pilates ball overhead.
Simultaneously lift your arms and legs, passing the ball from hands to feet.
Lower arms and legs without letting them touch the floor.
Repeat by passing the ball back to your hands.

Reps: 10–15 slow, deliberate passes

Pro tip: Keep your lower back pressed firmly into the mat the entire time.

4. Oblique Twists

Why it works:
Rotational movement is key for targeting the obliques, which are essential for waist shaping and spinal mobility.

How to do it:

Sit on the floor with knees bent and feet flat.
Hold the Pilates ball with both hands and lean back slightly.
Twist your torso to the right, tapping the ball beside your hip.
Return to center, then twist to the left side.

Reps: 10 twists per side (20 total)

Pro tip: Move slowly and deliberately. Don’t let your arms lead the twist—rotate from your core.

5. Plank Roll-Out

Why it works:
This advanced exercise strengthens your deep core stabilizers, shoulders, and even your lower back. It’s especially great for improving posture and endurance.

How to do it:

Kneel on a mat with forearms on top of the Pilates ball.
Slowly roll the ball forward, extending your body into a straight line.
Pause, then roll the ball back to the starting position using core control.

Reps: 8–10 reps

Pro tip: Only go as far as you can while keeping a neutral spine. Don’t let your hips sag or arch.

6. Bridge with Ball Squeeze

Why it works:
This multitasking move tones your glutes, hamstrings, inner thighs, and deep core muscles—all in one efficient movement.

How to do it:

Lie on your back with knees bent and feet flat.
Place the ball between your knees and gently squeeze it.
Press your hips upward into a bridge, squeezing glutes at the top.
Pause, then lower down slowly.

Reps: 12–15 reps

Pro tip: Focus on squeezing the ball throughout to activate your inner thighs and pelvic floor.

7. Toe Taps with Ball Support

Why it works:
A perfect choice for beginners or those with lower back issues. This move strengthens your lower abs while offering support through the sacrum.

How to do it:

Lie on your back with knees bent and feet lifted (tabletop position).
Place the Pilates ball under your sacrum (the base of your spine).
Slowly lower one foot to tap the floor, then return and repeat on the other side.

Reps: 10 taps per leg (20 total)

Pro tip: Keep your ribcage down and avoid arching your back off the ball.

Final Thoughts

Incorporating Pilates ball exercises into your weekly routine is a smart, low-impact way to strengthen your core, improve balance, and flatten your stomach. These seven moves are easy to do at home, require minimal space, and are scalable for any fitness level—from beginner to advanced.

And here’s the most important truth: abs aren’t made with exercise alone. Combine these core-focused workouts with:

A clean, nutrient-rich diet
Plenty of water
Proper sleep and stress management

That’s the full recipe for flat abs and a strong, functional core.

Start by adding 2–3 of these Pilates ball exercises to your weekly workouts, gradually increasing reps and sets. Over time, you’ll notice better posture, stronger balance, and of course—a tighter midsection.