15 Minute Mini Ball Workout: Teaser

Time Image Pose Description

Child Mini Kneel on the floor, toes together, knees hip distance apart. Lean forward, drape body over thighs. Place hands on the mini
Ball ball. Extend arms.
Benefits: Normalizes blood circulation.
Video: https://www.youtube.com/embed/r4-Lq3Graj0
Modifications: Push the Mini Ball away for a deeper stretch.

Coordination Lie on back, legs in table top. Extend arms to ceiling, hold ball between hands. Inhale, bring arms overhead. Exhale, lift torso,
Mini Ball bring ball over shins. Lift legs at 45 degree angle. Inhale, bring legs back to table top position. Return to start.
Benefits: Strengthens abs, legs.
Video: https://www.youtube.com/embed/r4-Lq3Graj0

Coordination Lie with legs in table top. Hold ball between hands. Extend arms to ceiling. Inhale, bring arms overhead. Exhale, lift torso up,
Twist Mini twist and reach ball to right side. Straightening legs out at 45 degree angle. Inhale, return legs to table top. Lower torso.
Ball Extend arms behind head. Repeat on opposite side.
Benefits: Strengthens abs, obliques, legs.
Video: https://www.youtube.com/embed/r4-Lq3Graj0

Half Sit with knees bent. Place mini ball between knees. Straighten back, extend arms parallel to floor. Inhale, roll back to make C-
Rollbacks shape. Exhale, roll forward, hands beyond feet, maintaining C-shape.
Mini Ball Benefits: Strengthens abs, inner thighs.
Video: https://www.youtube.com/embed/r4-Lq3Graj0
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Rollbacks Sit with knees bent, feet flat on floor. Mini ball between knees. Straighten back, extend arms parallel to floor. Inhale, squeeze
Mini Ball ball. Roll onto floor extending arms behind head. Exhale, roll up bringing hands beyond feet. Repeat.
Benefits: Strengthens abs, inner thighs.
Video: https://www.youtube.com/embed/r4-Lq3Graj0

Hip Lifts Lie on back, knees bent. Place mini ball between knees, hands beside body, grazing heels. Squeeze buttock. Lift hips while
Mini Ball maintaining a neutral pelvis. Squeeze ball while lifting hips. Lower down. Repeat.
Benefits: Strengthens obliques, abs.
Video: https://www.youtube.com/embed/r4-Lq3Graj0

Adductor Lie on back with knees bent and feet flat on floor. Place a mini ball (or football) between knees. Squeeze hard. Hold. Relax.
Squeeze I Return to start. Repeat.
Mini Ball Benefits: Strengthen adductor muscles (reduce back pain).
Video: https://www.youtube.com/embed/piD-0AtDMJs

Adductor Place a mini ball (or football) between ankles. Lie on back with legs extended. Squeeze hard. Hold. Relax. Return to start.
Squeeze II Repeat.
Mini Ball Benefits: Strengthen adductor muscles (reduce back pain).
Video: https://www.youtube.com/embed/piD-0AtDMJs

Side Leg Lie on side. Place ball under shin of bottom leg. Lift top leg. Inhale, make small circles with top leg. Repeat in opposite
Circles Mini direction.
Ball Benefits: Strengthens core. Improves balance.
Video: https://www.youtube.com/embed/r4-Lq3Graj0
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Side Leg Lift Lie on side. Place ball behind knee of top leg. Bend knee, squeeze ball between shin and thigh. Bend bottom knee. Exhale,
Mini Ball squeeze ball while lifting top leg. Lower top leg to start.
Benefits: Strengthens obliques, inner thighs, hip abductors.
Video: https://www.youtube.com/embed/r4-Lq3Graj0

Knee Stretch Lie with legs in table top position. Extend arms up, hold ball between hands. Lift torso, bring ball over shins. Hold ball in right
Mini Ball hand, extend arms to make a T-shape. Pass ball under legs to left hand. Straighten arms by side. Inhale, straighten legs out.
Exhale, bend legs bringing knees to chest. Pass ball to right hand. Repeat while simultaneously passing ball between hands.
Benefits: Stretches knees. Strengthens abs, legs, arms.
Video: https://www.youtube.com/embed/r4-Lq3Graj0

Single Arm Lie on back. Knees bent. Place mini ball between knees. Extend right arm behind head, left arm by side. Inhale, lift right arm
Cross Mini up. Exhale, lift shoulders off mat. Bring right hand to left knee. Squeeze ball. Lower down. Switch to other side.
Ball Benefits: Strengthens obliques, inner thighs.
Video: https://www.youtube.com/embed/r4-Lq3Graj0

Single Knee Lie on back, legs in table top. Hold ball between hands. Extend arms to ceiling. Lift torso up bringing ball over shins. Hold ball
Stretch Mini in left hand. Extend arms on side in a T-shape. Extend right leg. Bringing left knee to chest. Pass ball between legs to right
Ball hand. Return arms to T-shape. Repeat by simultaneously alternating between hands and legs.
Benefits: Stretches knees. Strengthens abs, legs, arms.
Video: https://www.youtube.com/embed/r4-Lq3Graj0
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Teaser Prep Sit on floor, knees bent. Place mini ball between knees. Straighten back, arms parallel to floor. Inhale, squeeze ball. Exhale,
Mini Ball slowly roll back. Inhale, lift arms. Exhale, lift shoulder blades off mat, squeeze ball. Extends arms parallel to floor. Lower
down, bring arms behind head. Repeat.
Benefits: Strengthens abs & inner thighs.
Video: https://www.youtube.com/embed/r4-Lq3Graj0

Teaser I Lie on back. Legs in Table Top. Place mini ball between ankles. Squeeze ball. Extend arms overhead. Inhale, bring arms
Mini Ball towards ceiling, lift shoulders above mat. Exhale, hollow abs, bring arms parallel to floor. Extend legs towards ceiling.
Squeeze ball. Roll back to start.
Benefits: Strengthens abs, back, hips
Video: https://www.youtube.com/embed/r4-Lq3Graj0
Lesson Plan Description:
There are 15 Mini Ball exercises in this workout. You have 3 options.

Option 1: Spend one minute per exercise to make up a 15-minute routine.

Option 2: Go as quick or slow as you like through the exercises for 15 minutes.
Option 3: Repeat the routine if you want a 30, 45 or 60-minute workout.

Pilates equipment is not always convenient or affordable. Pilates Matwork can produce core stability and flexibility benefits. The only negative is that it lacks the
challenge of resistance and positioning produced by Pilates equipment.

Even though the Mini Ball is not traditional Pilates equipment, it’s a convenient and economical way to mimic the resistance and positioning created by the equipment.
A simple Pilates mat routine using a Mini Ball can have a greater effect on the core.

The following Mini Ball exercises Specifically target core musculature and encourage both stability and flexibility—all while using a portable and inexpensive piece of
equipment. The ball should be less than fully inflated so that it compresses during the exercises. For some of these exercises, a Foam Roller may be used in place of
the ball.

You can create lesson plans like this using the Genie Lesson Planner