If you’ve seen people using a small ball and wondered what you can do with it, you’ve got three Pilates small ball exercises for beginners to check out in this video.

The Pilates ball is great to add variety to your routine and increase the challenge of different exercises.

You’ll notice there are different names for the ball, which can be called:

  • Pilates Ball
  • Small Ball
  • Ova (sometimes written as overball) Ball

Watch the video or read more below:

Three Pilates Small Ball Exercises for Beginners to Try Out:


Exercise #1: Relaxation

Pilates Small Ball (or Ova ball) Exercises for Beginners: Exercise #1: Relaxation

This is a favourite of ours. Deflate the ball by about half, place it on the mat. Lay down and place the back of your head on the ball. You’ll find if there’s too much air, it will push your head forwards, while too little will tilt the head back. Please make sure you’re comfortable and the neck is in a fairly straight position, in line with the spine and your head, and supported on the ball.

Extra movements to try while the head is resting on the ball:

  • Turning the head side to side
  • Nodding the head up and down

Exercise #2: Bridge

Pilates Small Ball (or Ova ball) Exercises for Beginners: Exercise #2: Bridge

For this exercise, the ball needs to be inflated. Lay on your back and place the ball in between your knees. Keep the ball in place by gently squeezing your knees together, at the same time as raising your hips up to the ceiling. Return back to the start position before repeating.

Repeat: 3 x 10 times.

Exercise #3: Clam

Pilates Small Ball (or Ova ball) Exercises for Beginners: Exercise #3: Clam

Lay on your right side with your knees bent. Have the ball inflated and place it behind your left knee. Keeping hold of the ball with your knee, raise the left knee up to the ceiling and return to the start position.

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.

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