Pilates Mini Ball Workout for Beginners and Seniors | Improve Pelvic Floor Health | 30 Minutes

Join me for a Pilates Mini Ball Workout to improve your Pelvic Floor health and control as well as full body strength, balance & stability. This full body workout mixes standing pilates and mat pilates to improve leg and ankle mobility, glute and pelvic floor strength and build your core stability using the ball as an aid to your practice. You will work all of the core- pelvic floor, abdominals, side abdominals, back extensors as well get a total body workout. It's great fun too as I will give you lots of balance challenges which will help you focus on your core and add an interesting twist to the pilates exercises you may already know. There is no flexion work in this workout so it will also be suitable for people with disc problems and osteoporosis, just be mindful of the one gentle rotation exercise sitting, if it doesn't feel right then leave it out. As always, listen to your body and do what feels right for you.
The ball I used in this video can be purchased here: amzn.to/3xW7P01 Please note this is an affiliate link so I may earn a little something if you buy one.
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Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel x
#girlwiththepilatesmat #pilatesminiball #pilates #pelvichealth #hysterectomyrecovery
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.

[@karenammons4669]

Amen, to those of us in our 70's. Pilates is so good for the body. Thank you Rachael, for the great workouts.!

[@carmenross1077]

Isn’t that the truth, thank you Rachel good teaching.

[@janettej]

This was a good class for balancing on a ball.....one I must do again !...thanks x

[@annalleyne7862]

Hello Rachael What a wonderful work out. I love the switch with the ball, which help you to balance, stretch and open up all areas of your body. Thank you very much.

[@m.labastille9079]

Thank you for all the brillant new sessions this year

[@TheGirlWithThePilatesMat]

Awww! Thank you so much! Your donation is so very much appreciated - it helps me to keep posting these videos - so once again thank you! ❤️

[@susanfishwick]

Loved the workout with the ball Rachel , thank you!

[@daniellemclaughlin5103]

Great class. I feel all stretched! Thanks very much, Rachael.

[@umm7063]

Working with the ball has definitely helped me feel more solidly grounded. Those adductors, pelvic floor and core are very key for me right now. Thank you, Rachel!

[@catherinepink9367]

Thanks!

[@TheGirlWithThePilatesMat]

Welcome Catherine! Thank you too ❤️

[@jeannettejeffreys7829]

Thank you Rachel, missed the live but determined to do it today and enjoyed this class.

[@carolinehaynes4878]

I dont have a ball but I used a cushion instead and that worked ok. Thank you for motivating me.

[@lilliefee-in-taiwan6718]

Thanks! ❤🎉

[@TheGirlWithThePilatesMat]

Thank you so much 😊

[@susanamartinsdafonseca1042]

Thank you. Excellent workout.😊

[@TheMocao]

This was challenging. I did this to ease back into exercise after an autoimmune flare up and it was great

[@TheGirlWithThePilatesMat]

Great job! So glad it helped 🤗😊

[@kriswares181]

Nice and gentle but none the less a great workout !! 👍

[@TheGirlWithThePilatesMat]

Glad you enjoyed it 🤗

[@susansatchwell8482]

Thank you this really works hip muscles. Which thanks to you are improving after r hip muscle injury. I am 74 so takes time. Lateral leg lifts hard

[@rachelm5956]

Quite enjoyable workout! Will definitely be doing again. Thx!

[@Maruzziyz]

Really really liked this workout. Pls can we have more, this was just right. I felt great afterwards. Thank you so so much!!!

[@TheGirlWithThePilatesMat]

More to come! 🤗

[@laurikedelange2080]

I loved it. I had to wait a while with this lesson, to first purchase the ball. But it's worth the purchase!! Thank you Rachel for this new way of training.

[@villynikolova166]

Hi Rachel! I didn’t have a ball but I used a cushun. I’ll work out with a ball next time Have a wonderful day❤ Thank you again❤

[@user-ub8re4cy9s]

Hello Rachael This workout works marvelous For our body especially the stretches. Thank you Rachael. ❤❤❤always.

[@TheGirlWithThePilatesMat]

You're so welcome! ❤️

[@carinamartin2046]

Really enjoyed this workout Thank you. I love working on the ball, more of these classes please. X

[@carolewoolnough947]

Loved this one Rachel, thank you so much for all your workouts!

[@marypaquet3915]

I love this session . It activates so many muscles. Thank you!

[@helenb6936]

Congratulations Rachel 170k subscribers 🎉 Very challenging workout... certainly one be repeated regularly...🌺

[@suedepinto2016]

Wonderful session, I do much better with this senior/beginner session, balance/ataxia issues make the exercises and even getting ball in position fiddly, so this is effective and achievable for me!😊❤

[@francesoha2062]

My back has been so tight but that loosened it up so much!thank you Rachel

[@dvoragabay9220]

Tenk you so much it was really good ❤

[@cjhermione17]

Hi! I encountered your youtube videos and beginning my pilates journey. I really find your instructions easy to follow. I find your workouts beginner friendly. 😊

[@marlenebrown602]

Hi Rachel, I missed when you said the hour long pilates class will be taking place please post it...thank you 🥰

[@martinedekerpel3523]

Just the stretch that I needed on day 24 of the challenge 24. Thx ❤🎉😊

[@TheGirlWithThePilatesMat]

You're so welcome!

[@martinedekerpel3523]

I reacted on the wrong workout 😮. Did this for day 25. I loved it as always. ❤😂🎉😊

[@martinedekerpel3523]

I loved it again now in another challenge in 24 on a sunny sunday. I feel my sitbones well now.Thx ❤😊❤

[@suzannepalmerriches4038]

A great workout! So enjoyable and beneficial. Thank you Rachel for your superb descriptions of the exercises and their variations.

[@martinedekerpel3523]

I liked it a lot also with cushion. Standing part was however challenging and my right hip did not click going out with my left leg higher.

[@margaretsomerville2510]

💔❣❣Fabulous addition to traditional stretches. Will do this session regularly. Balance is so important.

[@gerimodell1266]

That felt great, thank you, Rachel! Question: how squishy or firm should the ball be?

[@janeparkin6935]

Another superb class Rachel, loving the variety of classes you provide.🧘‍♀️🙏💕

[@corinnedyer9612]

Absolutely loved this session.😍

[@glorialeder989]

Another wonderful session. Many thanks💓

[@iditsandler8394]

Thank you ever so much for an absolutely terrific, thorough and extremely beneficial workout! Made me feel so much better - thank you so much ❤

[@meganreeve9656]

Recovering from a knee injury- this was just great for stretching and toning but gentle enough for sensitive joints. Thanks so much!

[@TheGirlWithThePilatesMat]

You’re so welcome 😉

[@sandrawawro7628]

That was such a good workout. I have a ball but never use it so thank you for motivating me to give it a try! ❤️

[@suedepinto2016]

Lovely session to repeat on a Sunday afternoon- still a little wobbly with beginning standing bits, with ball between ankles and legs, lifting heels, etc - had an upholstered chair behind me for balance😉tried to do it alone, but risky with balance issues - love equipment workouts, definitely keeps things challenging!😅❤

[@christys4033]

This was an amazing workout! Thank you so much! I am so glad I found your wonderful channel on KZbin. These workouts are exactly what I need at 59.

[@melissaabers4629]

Hello Rachel! This was such a great work out - quite a challenge! I am sharing it with my gynecologist who does pilates - and I think she might want to share it with some of her other patients.

[@TheGirlWithThePilatesMat]

Thank you so much Melissa! I really appreciate that. So glad you enjoyed it! 🤗

[@user-ub8re4cy9s]

That is so lovely, creating ways to helped Kerwin with his running.

[@marionwilk4847]

Thank you Rachel. That is what I need. ❤

[@TheGirlWithThePilatesMat]

You're so welcome! 🤗

[@wendyneilson8422]

U are just right for this 77 yr old body from Canada

[@irislaube6092]

Danke!

[@TheGirlWithThePilatesMat]

🤗

[@laurikedelange2080]

Bedankt

[@TheGirlWithThePilatesMat]

Thanks so much Laurike! Your donation is very much appreciated! ❤️

[@user-ub8re4cy9s]

Hello Rachael I enjoyed the ball workout with a little wabbled. It kept your sturdy and over all, it was really good. Thank you very much.❤

[@nandinichaturvedi4604]

Thanku Mam...u r God sent for me..😊

[@shellykearney7821]

Thank you. Great workout

[@TheGirlWithThePilatesMat]

You're so welcome! 😉

[@denisekiddie5713]

Thanks Rachel, I’ve just done this class with the mini ball for the first time! It was great, I really enjoyed it! 😍 Denise from Linton, Cambridge UK

[@TheGirlWithThePilatesMat]

That's great to hear - and thank you too! ❤️

[@marysnook7278]

Thank you so much Rachel! Really felt my core and inner thighs working! First time I’ve used a ball and it was great🙏

[@TheGirlWithThePilatesMat]

Wonderful! So glad you enjoyed it, the ball is a wonderful tool for toning the core and inner thigh muscles xx

[@2emmss]

I had forgotten how much I enjoyed this workout!

[@anniebrown9380]

Thank you a lovely session ❤

[@zorrie-mareecernusco4092]

I didnt do this one as I dont have a ball yet but I did do another one instead at my usual morning time. And then in the evening I managed to catch your Friday Live session which i did most of along with you for my very first time 'Live'! I loved it!

[@siminmoshaver3757]

Thanks

[@TheGirlWithThePilatesMat]

No problem at all - and thank you too! ❤️

[@SallyParkesYogaSchool]

Brilliant x

[@kevinlowes-is4pe]

I used the grandchildren’s reasonably small football, even so I found it a bit big. Could you use a block instead? Thoroughly enjoy your workouts. Thank you.

[@TheGirlWithThePilatesMat]

You really need a soft ball for this as this instability is what strengthens the muscles. Maybe an old football ⚽️ with air let out? 😊

[@martinedekerpel3523]

Did it now with a ball but got to find how to deflate it. Seemed easier with a cushion.

[@sarahannw3796]

Hello, I'm Sarah from the US. I've been following you for several weeks and this was my first non-standing workout. Lying on my side I have sharp pain when my hips press into the mat. I can usually roll to a spot where it doesn't hurt. Any suggestions? Is it likely to go away with more mat work? I'm enjoying your workouts!

[@TheGirlWithThePilatesMat]

Hi there, with your hips I would continue to roll to a place where it’s not painful. Or you can place a small cushion under your hip. ❤

[@gabrielasavin2638]

Wow really good

[@TheGirlWithThePilatesMat]

Thanks a lot 😊

[@suedepinto2016]

Yikes, totally blew it on the opening standing bits, very wobbly, couldn’t get straight the “bend-lift-straighten” order, finally just held on to the chair, did my best!🫨🫨🫨🥴🥴much better on the mat, but I wasn’t quite sure I was doing the ball under the breastbone exercise correctly, I was feeling it in my lower back…I’ll try harder next time!😅❤

[@catherinestudd9915]

I got a pilates ball for Christmas!

[@irenealdred9397]

I didn’t have a ball but found this exercise really good anyway, thank you

[@TheGreatReset-thorn]

I tried it with a deflated large ball; it was interesting 😝

[@TheGirlWithThePilatesMat]

🤗

[@marilynwecksell323]

Can we have a class with the big (pink) ball, please?

[@maggieallen2199]

Rachel, the very first moment was a bit to fast, for me. 😊

[@opweisberrg]

Thanks!

[@TheGirlWithThePilatesMat]

Thankyou opweisberg - this is so generous and it really is appreciated! ❤️