Some of what today’s pilates instructors are dispensing to clients involves the Mini Ball…and though it’s rally easy to get yourself one of these, not everybody knows what to do with it.

The mini ball has a lot of different applications, working from some basic concepts about how we develop our bodies through exercise.  The mini ball is a ‘holistic tool’: what I mean is, it helps fitness users focus on low-stress training that draws from the body’s natural balancing systems and works different muscle groups with different uses.

Think of the popular “stress balls” given out at corporate days to harried workers.  A mini ball is somewhat similar, except that it doesn’t just relieve stress: it creates low-impact training opportunities, so that you could call this tool the premier multi-tasker of pilates fitness.

Those who want to capitalize on the uses of the mini ball can start with some ‘normal’ pilates exercises adapted for the ball.  Here are some examples of beginning mini ball activities:

The Standing Push-Up: For this one, you put the mini ball against a wall.  Stand away from the wall at arm’s length.  Then do a push-up against the ball.  You’ll feel how the ball directs your movement and creates neat tensions that work a lot of muscle groups.

Abs Work: Lying on the floor, put the ball between your legs and squeeze inward – this and several similar activities help develop the abs and related muscles.

Seated Mini ball workout: This involves doing the same action while seated, using the ball as a resistance between both legs, this time working the hips.


There’s a lot more that’s part of a mini ball repertoire, and it can take a while to figure out which activities work best for your body type, mobility limitations and current range of motion, but once you figure that out, it’s easy to go to town with the mini ball, and if you need a replacement, you can buy one almost anywhere, making this an ideal part of your traveling tool kit.

By Justin Stoltz,FitnessFuture Correspondent