30 Minute Pilates Workout with a Small Ball

A 30 minute Pilates workout with a small ball adds variety to your home Pilates routine.
Working out with a small ball will work on core stability and we can add new Pilates exercises to your home workout.
This 30 minute home Pilates workout has A LOT of Pilates exercises to sculpt the inner thighs, but don’t let that fool you, this is a really effective Full Body Pilates workout.
Here is a run down of the class:
Pilates Exercises to sculpt the Inner Thighs
Pilates ab exercises (some classical Pilates and additional variations)
Stability work on the Small Ball
More Inner thigh exercises (We are really getting the inner thighs to engage with this class!)
Exercises for a strong back
Movement for the hamstrings and quadriceps
Getting the total body to engage for some plank work
Loosen up with Rolling like a Ball
and after all of that…
Allowing time to relax on the ball to round out a 30 Minute Pilates class with a Small Ball
If you like this workout, you’ll probably enjoy these Pilates Mat Classes as well.
Stability Ball Workout: • 15 Minute Pilates Work...
30 Minute Gliding Disc Workout: • Video
20 Minute Pilates Workout with an Exercise Ball: • 20 Minute Pilates Work...
Don’t have a cushy mat or small squishy ball yet? You can pick them up with these links.
Sometimes we need to add a little variety to our Pilates workout and this Pilates with a Ball workout is a great fit if you want a little more work and will challenge your stabilizing muscles.
This is a total body Pilates workout in just under 30 minutes.
Grab a cushy Pilates mat and join me for a 30 Minute Pilates Mat class that will strengthen, stretch and tone your body, calm the mind and leave your spirit feeling uplifted.
Affiliate links used where possible.*
➜ Basic Pilates Mat: amzn.to/2HPt9Jx
➜ Slo-Mo Ball (AKA squishy ball): amzn.to/2Nt5QId
Beth
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➜You can also connect with me on:
➜Instagram: / trifectapilates
Facebook: / trifectapilates
Website: trifectapilates...
Sign Up for the Email List: tinyurl.com/yy...
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Beth Sandlin from Trifecta Pilates LLC strongly recommends that you consult with a medical provider before beginning any exercise program.
* I’m a big fan of Amazon, and many of the links to products/gear are links to those products on Amazon. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program, as an Amazon Associate I earn from qualifying purchases.
Intro music:
Sunset Strip by Audionautix is licensed under a Creative Commons Attribution license (creativecommon...)
Artist: audionautix.com/

[@trifectapilates]

If you enjoyed this class, I know you'll also enjoy the FREE 7-Day Pilates Challenge. Sign up to get started. trifectapilates.com/pilates-workout-challenge/

[@stevewiitala965]

Hard to keep the ball trapped behind the knees with that kneeling tabletop sequence

[@pamhanna6792]

Please do more with the small ball. Totally love your clear, easy to follow instructions, and form pointers. You are a talented teacher. Thank you, Pam

[@ann-mariebrennan1455]

Rolling like a ball with the small ball between thighs and chest! Very humbling indeed. Thank you Beth.

[@trifectapilates]

You're welcome. Thanks so much!

[@toniabrown7885]

Loved that Beth! Right before bed. 😴 thanks!!

[@trifectapilates]

Wonderful!

[@josiebriggs9290]

Great workout with my newly purchased small ball. Just what's needed in dark winter lockdown in the UK. Thank you.

[@trifectapilates]

You're so welcome!

[@monaajanki9966]

My daughter gave me a pilates soft ball. I searched for a pilates class with softball and found this. I have done Pilates before, but it was much more different with the ball. I had to keep my arms down in some of the balancing exercises. I loved the class and will do it again.

[@trifectapilates]

Wonderful! Welcome back to the mat!

[@vivienvincze4975]

This is my favourite workout! I did it so many many times. Thank you a lot!🥰💗

[@trifectapilates]

You're welcome! I'm so glad that you enjoy the class.

[@danacat4609]

Thank you for some reason before I didn’t like to do exercises but now I do:))

[@trifectapilates]

I'm so glad to hear that you enjoy exercise now

[@schwartzlynn]

Loved the shakiness added by the ball, allowed me to work on my balance thus taking my mind off of everything else. Thanks again!

[@trifectapilates]

Perfect!

[@elinorschillo2267]

Loved this workout! I've been struggling with low back pain and this sequence really helped isolate, engage and stretch those tiny muscles. Feels like I just had a massage!

[@trifectapilates]

That's the best feeling after a class!

[@virginiaharding1577]

Absolutely my favourite! Well done Beth! A big THANK YOU!!!

[@trifectapilates]

Glad you like it!

[@wendyherrmann8219]

Great workout! Balance was tough while on ball and in table top. I couldn’t stabilize myself with arms up so I went with bent elbows 😅… thank you it has been 5 months since this workout

[@susanmcgee8890]

Loved this session Beth, feeling SO ready to face my day ahead of our UK 🇬🇧 new restrictions that are going to be imposed on us later today to slow THE COVID spread. Thank you for being my rock ×

[@trifectapilates]

I'm glad this was helpful!

[@denisecrosby3840]

I’m really enjoying the ball workouts. Thank you.

[@trifectapilates]

Glad you like them!

[@l.mulder6355]

Great workout! Like more with small ball

[@trifectapilates]

More to come!

[@carrie4125]

One of my favorites!

[@trifectapilates]

Thank you!

[@ColorMakesMeHappy.]

I really love all the ball classes. Seems to ease the prob I have with my hips and lower back. Thanku so much for all the great workouts ❤️

[@trifectapilates]

Glad you like them!

[@penelopek9645]

I just started pilates at home, and found your channel..i bought a small ball and a mat and I used to think pilates haha so easy.....was I wrong.😅. My abbs are burning my face is pink after the work out!!! I can not wait to learn more from your channel thank you so much ❤😊

[@trifectapilates]

You got this!

[@penelopek9645]

@@trifectapilates thank 🙏❤you so much 😊❤

[@maryhanover374]

This is one of my favorite classes with a small ball. Good pace and exercises.

[@trifectapilates]

Wonderful! Thanks for letting me know.

[@marianpost6389]

I love the exercises with a small Ball. Greetings from the netherlands

[@trifectapilates]

Wonderful. There will be a new small ball workout available next month!

[@katebroadbridge7113]

A gentle, yet very effective workout. Really enjoyed it, lots of variety and knew techniques such as the rolling back postures that I haven't tried before. Good duration to slot into a busy day. Thank you , great class. Kate (Kent, UK)

[@trifectapilates]

You're welcome. I'm glad that you enjoyed the class.

[@golemus]

thanks for this, very much appreciated (doing it now abt. once every week).

[@trifectapilates]

Wonderful!

[@RoxBradnick]

I've been getting back to my mat after some ongoing ankle instability, and along with my usual rehab and strength building, pilates has been helping hugely. Your classes are amazing, Beth! With my ankle issues, the downward dog to plank move was great and gave my arches support. For stability in general, the ball is great. And it helped take pressure off my back as a bonus. Also, I may just keep my ball at hand so that I can do child's pose that way randomly in the day. ;D

[@trifectapilates]

So glad you enjoyed moving with this class and some of the options. Using the ball in other classes that don't feature the ball, is a wonderful way to personalize your practice.

[@Stregga1]

Small Ball + Trifecta Pilates= Amazing!!! Thank you for the great session.

[@trifectapilates]

John Diaz so glad you liked the class!

[@lilianatosic2522]

This was a great exercise. Thank you.

[@trifectapilates]

You're so welcome!

[@leslistreets]

I loved this !!!!!!!! Love most that I can really follow you without having to watch but mostly listen and do. That’s the best bc I hate wearing my glasses to workout! And your voice is calm and confident. Can’t wait to do more of these !!!!!! So glad I found you. Good work you put out for everyone. Thank you.

[@soga09]

Wow. The ball. Magnífico

[@trifectapilates]

Wonderful, I'm glad that you enjoyed the workout.

[@kirsikaikkonen2354]

👌Thank you for reminding us properly to squeeze the tights together and breethe. Helping us to concentrate to movement.💕

[@trifectapilates]

kirsi kaikkonen totally! Using the Pilates Principle of concentration is helpful during a class

[@jjcrazi]

Finally went ahead and bought a ⚽️, so glad I did. But looking at yours I think I might’ve over inflated mine a tad 😊. The first few ab exercises were the hardest, esp the 100’s! V. Different with a ball.

[@trifectapilates]

How much the ball is inflated is a personal preference so if it felt good, you can keep it more fully inflated. It is amazing how the same exercises feel so different with the addition of the ball.

[@darnettable]

Has been one of my favorites of yours for years!! Challenging AND relaxing!!!

[@trifectapilates]

I'm so glad!

[@sharon7616]

Loved this workout! Please more more small ball workouts!! Thank you so much

[@trifectapilates]

More to come!

[@TheCheongs]

I am really enjoying your classes. It has been difficult to find something that is relaxing whilst still a hard work out for my core! I like your calm and gentle class style. I really enjoy the support and resistance the small ball and the band gives and particularly like these classes more! Thank you.

[@trifectapilates]

So glad!

[@ColorMakesMeHappy.]

Love the ball workout! Thanku!♥️

[@joesielskisr4911]

I will do it Sunday

[@anniedensham3665]

Loved this small ball session.... really worked the thighs, abs and core in a nice doable way. Many thanks Beth 🙏🙂

[@trifectapilates]

Glad you liked it!!

[@rosena2510]

The best soft ball workout Beth.Thank you so much for this one.love from Dubai.xx

[@melisdainon]

Love this! We'd love to see more mini ball classes. :) Thank you for a great session!

[@kathiegrant9254]

Loved this class today - thank you Beth

[@robinstilwell]

Great class. Good challenge

[@trifectapilates]

Glad you enjoyed it

[@yeeyanmelindachen6617]

I love your exercises so much. your instructions are so clear. The steps look simple and effective and I feel my muscles are working.

[@trifectapilates]

Glad you like them!

[@nancyhimmelberger6801]

Love the ball workouts. The tabletop hip rotation (inner and outer, on and and knees) was my favorite. Thank you!

[@trifectapilates]

Glad you like them!

[@sanjorose]

Great routine! Thanks.

[@trifectapilates]

You're so welcome!

[@kirsikaikkonen2354]

After picking up blue berries the whole evening, my back came back to me by this exercise, thank you so much! 😊

[@trifectapilates]

It does feel nice to move with Pilates after gardening. Do you enjoy eating the blueberries fresh or do you also bake with them?

[@kirsikaikkonen2354]

@@trifectapilates Hi! Fresh and with pies, both.☺💕I love blueberries the most. Going picking up soon though its raining a bit. To forest. Thank you for asking👍

[@beatricei6700]

thanks you are very professional.

[@trifectapilates]

I appreciate that!

[@cari1701]

Thank you for the class , I really enjoyed!!!

[@trifectapilates]

You are so welcome!

[@eefajk]

Really enjoyed this (as usual!)

[@trifectapilates]

Glad to hear it!

[@jennifercueto315]

Thank you so much for this free content. I’m grateful. This routine is amazing.

[@lindseym3511]

I agree with Jennifer! I am so grateful for the free content and absolutely love your channel!

[@fernav71]

I didn't know some of them. Good ideas for my classes. Thanks a lot!!

[@fernav71]

@@trifectapilates Pilates instructor and some other disciplines too

[@krist894]

Wauu!!! My favourite workout since now(after finishing Level1 and starting with Level2)!!

[@trifectapilates]

Wonderful!

[@christinapantoukikkou9940]

Dear Beth, very nice workout!thank you so much!!

[@trifectapilates]

Glad you liked it!!

[@nachmannachmani1363]

Wonderful class

[@trifectapilates]

Thanks so much!

[@nataliecoll4631]

Great flow. I really liked the extra shoulder stretch while you were performing the lift and twist in prone. Thanks

[@trifectapilates]

Glad you liked it!

[@sheilakay4745]

Wonderful lesson . I love your refreshing style. Thanks so much!

[@trifectapilates]

Glad you enjoyed it!

[@wendyherrmann8219]

Beth! Have not done this workout before! Could you revisit this yourself and check out the ball under your pelvis portion? Hands up to the ceiling while doing ab and leg movements was extremely challenging for my balance. I couldn’t seem to stabilize! I loved this workout, some experiences that have not done. Could time / age alter how you would instruct this workout now in 2023? It was great!! Thanks for this popping up on utube!!

[@trifectapilates]

So glad that you enjoyed the session. Time, age, time of day, energy, all impact how I teach the class .

[@nadineleongobet]

Thank's. Challenging I love it.

[@trifectapilates]

Great job!

[@tiffanyhaller2166]

Loved this workout. The most challenging for me were the exercises balancing in the ball while doing leg movements. It is different, fun, and challenging al, at the same time. Thank you!

[@trifectapilates]

Wonderful! So glad you love it!

[@fahminazir339]

Just buoght a ball to see if this combine with pilate routine will help as I want to build core. Came across this link and by far its very effective. Feeling sweaty thinking its look easy. Also table top leg balance with straight leg was challenging but as for first time was still good. 👍

[@trifectapilates]

Thanks so much! I hope you can also find my other workouts helpful to you too!

[@HealingFeelsGood]

Love this class💜💜💜 The exercises are great and the small ball helps you feel supported. Fun twist 😀

[@trifectapilates]

Yes it does! So glad you enjoyed the class.

[@rebeccasimmonds8209]

Love this! Thanks!!

[@trifectapilates]

You bet!

[@rainbow99S]

Loved this!

[@trifectapilates]

Wonderful!

[@kellypantaleoni5166]

Loved this class! You really worked us head to toe Beth! Thank you💛

[@trifectapilates]

You're so welcome!

[@allisonrodriguez5381]

I am so glad I found you!! I’m a stay at home mama who used to teach Pilates and I just needed your channel!🤗

[@lizdawson4236]

That was good. I have a small ball but didn’t know what todo with it.. will do this video again.

[@trifectapilates]

Awesome, I'm glad that you enjoyed the class!

[@ireneminkina3391]

Wonderful class! So glad I found your channel. Love that you have classes that feature many different props.

[@trifectapilates]

Glad you like them!

[@auntielindaandme3851]

Awesome class

[@trifectapilates]

Glad you liked it

[@jennymitchell8219]

I enjoyed that. I’m in my 70s so found the ball helpful

[@trifectapilates]

Glad you enjoyed it

[@kathiegrant9254]

Great class! Fun and challenging

[@trifectapilates]

Glad you enjoyed it!

[@yanilangelis]

Thank You so much this video had everything I was looking for! I continued to feel many movements on my hips but I understand your corrections and with practice I will achieve working from my abs. Thank You again God bless you🙌🏻

[@trifectapilates]

Glad it was helpful!

[@marytyrrell7237]

🎉thanks for a great class

[@trifectapilates]

You're so welcome!

[@vanessapinto7551]

Amazing video! Congratulations for that, I love it

[@trifectapilates]

Glad you enjoy it!

[@tiavivi578]

Let me tell you are the best Pilates teacher ever!!! Great workout ❤ツ

[@louisetaube]

Nice workout! :) So lovely to connect with another Pilates Instructor!

[@trifectapilates]

It really is!

[@susanzamzow661]

This was great! Challenging, but one I will definitely come back to again and again.

[@simonhoughton5379]

Awesome workout. Love the small ball routines. Really excellent

[@trifectapilates]

Glad you like them!

[@incaomi7186]

Brilliant workout really enjoyable . Feel stretched as well as abs thanks Beth You are so very good!

[@trifectapilates]

So glad you enjoyed the class.

[@stella72226]

This was a fabulous class! I thought every instructor I've ever taken had covered all the possible exercise w/the small ball. This was a refreshing, new and challenging class. I'm going to see if I can find you elsewhere on youtube. I need to take all of your classes. You utilized the small ball to enhance the regular movements of a pilates mat class. Fabulous workout!

[@catalinagomez7764]

I liked so much.

[@trifectapilates]

I'm so glad!

[@caroline7096]

Amazing! Thanks!

[@trifectapilates]

You're welcome!

[@Csanfer14]

Thanks Beth this was very challenging for me ,and loved it!

[@asliozbek4324]

Great one! I really enjoy your small ball videos.

[@trifectapilates]

Glad you like them! I was just thinking it's been a while since I filmed a workout with the small ball.

[@genyafriedman5636]

Very good class, learned new interesting modifications. Thank you !

[@jacquirum8280]

This was an incredible workout. Thank you!

[@trifectapilates]

Glad you enjoyed it!

[@thomasinebarnekow9167]

love the ball excersies. - I would like more challenging . Thanks.

[@trifectapilates]

Noted!

[@incaomi7186]

Brilliant class and great fun!

[@trifectapilates]

Glad you enjoyed it!

[@virginiemazy7054]

Thank you very much for this workout !!! I bought a ball yesterday (decathlon something like 5 eur I think) so I was eager to test it :-) It is very nice to do a different type of workout once in a while and I enjoyed it. I didn’t roll on my back because my mat is 5 mm so it’s not comfy enough (didn’t feel it). But the rest of the exercises was great. I like the way you work your core and legs. Will do it again :-)

[@trifectapilates]

The mat can make a big difference! I'm glad you decided to opt-out if it wasn't feeling comfortable.

[@virginiemazy7054]

I have a yoga mat that is good for yoga or workouts. I love it, it’s from Chin Mudra (great because you don’t slip) but I have the impression that you need another type of mat for Pilates ? Like a thicker mat ?

[@monicastrinayoga]

loved that, thank you!

[@trifectapilates]

You're so welcome!

[@grainneoconnor4030]

oh wow amazing

[@trifectapilates]

Small ball classes are great!

[@miroslavademic198]

Beth, this was great! I enjoyed! Thanks

[@irenevalente6055]

Great workout Beth! Thank you. 👏🏻

[@DaDasJourneys]

Thanks so much. I love mini ball pilates. Can you do more videos of it? 9:00 is quite hard to stay balance. I cant keep my hands up ^^;

[@trifectapilates]

Sure thing!

[@TheZumbaJana]

Love the workout, great ideas great inspiration for my classes. Thank you very much, I'm sure my clients will love/hate it :-D

[@reginasdougou2391]

Thank you ,great workout!!!

[@trifectapilates]

I'm so glad to hear that! Thank you for letting me know.

[@azitamehrad4029]

I really enjoyed it! Thank You

[@trifectapilates]

Glad you enjoyed it!

[@pembie7859]

This looks great! Do you have any videos specifically for deep core

[@trifectapilates]

There are some core focused workouts and in a lot of total body workouts the core is working too.

[@fed4561]

Great workout. Thanks

[@trifectapilates]

fed4561 you’re welcome.

[@fatimaromao8432]

Very good

[@trifectapilates]

Thanks

[@mariekihlman7097]

Loved it, thank you!

[@trifectapilates]

So glad!

[@giselaromancini]

Great class!!

[@trifectapilates]

Glad you enjoyed it

[@yehuditgarcia714]

Dear Beth. Thank you very much for this training. I noticed your ball is much more empty than mine. What is appropriate for these exercises?

[@trifectapilates]

It can be more inflated as well. Whatever you're comfortable with.

[@sharangill5996]

Nice class! Thanks for this :)

[@trifectapilates]

Glad you liked it!