[presto_player id=10154]

Are you wanting some variety with your abs exercises? In this video, you’ll find three Pilates ball abs exercises to try out, so you can get the best out of your workout.

Watch the video or read more below:

If you’re unfamiliar with the Pilates ball (also known as Ova Ball or Small Ball), check out our other post on using the Pilates ball for beginners.

Three Pilates ball Abs Exercises to Try Out:

Exercise #1: Deadbug

Pilates ball (Ova or Small Ball) Abs Exercises: Exercise #1: Deadbug

Deflate the ball by about half, although this is a personal preference so find out what suits you – if it’s too inflated this exercise will be super challenging!

Lay down on your back, placing the ball under the low back. Engage your abs, raise one leg up to your tabletop position before raising the other one up.

How do you feel in this position?

If this is your first time trying this, lower one leg back to the floor and lower the other one, before repeating the leg lift to tabletop. You can feel very wobbly with this exercise and it can take a little time and repetition to improve this.

Once you’re comfortable raising the legs into the double tabletop position, raise the arms up so they point towards the ceiling. This is the start of the “deadbug” exercise. From here your options are:

  • Alternating moving the arms
  • Straightening one leg and then the other
  • Moving the opposite arm and leg

Please make sure it’s the abs that you feel working with this exercise.

Exercise #2: Roll down

Pilates ball (Ova or Small Ball) Abs Exercises: Exercise #2: Roll down

Start in long-sitting (legs straight and body upright) and place the ball behind you. Raise your arms up to shoulder height. Slowly start to roll the body backward before returning to the start position. To increase the difficulty, place the ball a little further away from you.

This exercise with the ball is a great stepping-stone exercise to improving the full roll-down (starting in long-sitting, rolling down so you’re back is flat on the floor, before rolling all the way up again).

Repeat: 3 x 10 times

Exercise #3: Roll down with Leg lift

Pilates ball (Ova or Small Ball) Abs Exercises: Exercise #3: Roll down with Leg lift

Start in the long-sitting position with the ball behind you, arms at shoulder height, and roll backward. Raise one leg to your tabletop position before raising the other one.

How do you feel like this? Is it easy or challenging?

This one can be hard when you first try it out. If that’s the case, lower one leg before lowering the other and repeat.

However, if you want to increase the challenge, straighten one leg and return it to tabletop before straightening the other one.

As we’ve said above, please make sure it’s the abs that you feel working with this exercise.

Repeat: 3 x 10 times


If you liked this exercise video, watch more videos on YouTube, and don’t forget to share with someone you know who may be interested. Don’t forget to Like and Subscribe!


Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

© PhysioFit Health

No responses yet

Please Login to Comment.