20 Minute Pilates Workout with Small Ball | Beginner Friendly | Full Body

Join me for a 20-minute beginner-friendly full-body Pilates workout using a small Pilates ball. This mat Pilates session uses the ball to add feedback, challenge stability and help you focus on controlled movement. We'll work the inner thighs, glutes, abdominals, obliques, hips and back through a series of exercises designed to develop strength, coordination and body awareness. Whether you're new to Pilates or looking for a different way to practise, this session offers a focused full-body workout you can do at home. IN THIS WORKOUT We'll explore a variety of Pilates exercises using the small ball: • Adductor squeezes and shoulder bridges – Work the inner thighs, glutes and hamstrings while maintaining pelvic control. • Chest lifts and oblique work – Challenge abdominal strength and trunk control while holding the ball. • Leg circles – Explore hip mobility and control while balancing the supporting foot on the ball. • Side-lying double leg lifts – Strengthen the hips and outer thighs while squeezing the ball between the ankles. • Side support with single-leg lifts – Challenge lateral core strength, hip stability and shoulder control, using the ball beneath the rib cage. • Quadruped knee lifts – Work the glutes and hip extensors while squeezing the ball between the knees. • Prone back extensions with leg lifts – Challenge the posterior chain and back-body strength while holding the ball between the heels. WHAT YOU'LL NEED A Pilates mat and a small Pilates ball. LEVEL Beginner friendly. Work at a pace that allows you to maintain control, and modify or skip any exercise that doesn't feel appropriate for you. Some movements may be challenging for beginners, so take breaks whenever needed. I'm Andria, a BASI Comprehensive Pilates instructor with over 25 years of teaching experience. My aim is to make Pilates accessible and sustainable, helping you develop strength, mobility and confidence in the way you move. Subscribe to Andria in Action for more Pilates workouts, movement education and classes you can do at home. Andria xx Disclaimer: This video is for general educational and fitness purposes only. Exercise should be performed within your own ability and comfort. If you have an injury or medical condition, seek guidance from an appropriate healthcare professional before beginning a new exercise programme.