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15-Minute Mat Pilates with Mini Ball
Welcome to my 15-minute mat pilates workout using a mini ball (Bender ball). This is a challenging workout with no repeats where every move challenges your core strength and stability. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a warmup, this workout is made up of 16 unique pilates exercises on the mat. Each exercise is 30 seconds. The purpose of the workout is to strengthen your total core thru movements that encourage long lines, proper breathing and full body strength. I use a mini ball (Bender ball) in this workout.
Workout Video:
Workout Breakdown:
There are 16 exercises in this workout. Perform each move for 30 seconds and then rest for 15 seconds.
Exercises
- Back Extension Roll Up
- Single Arm Roll Out (L)
- Single Arm Roll Out (R)
- Quadruped Crunch (L)
- Quadruped Crunch (R)
- Seated Oblique Roll Out (L)
- Seated Oblique Roll Out (R)
- Side Plank Leg Lift (L)
- Side Plank Crunch (L)
- Side Plank Sit Back (L)
- Side Plank Leg Lift (R)
- Side Plank Crunch (R)
- Side Plank Sit Back (R)
- Vertical Scissor
- Butterfly Scissor
- Ball Exchange
