15cm Pilates Ball Exercises for Stability

Quick answer

A 15cm Pilates ball is ideal for targeted stability exercises that challenge your core and improve balance. Use it under your lower back, between your knees, or under your hands for controlled movements.

3 Stability Exercises with a 15cm Pilates Ball

1. Supine Pelvic Tilts: Lie on your back with knees bent and feet flat. Place the 15cm ball under your sacrum (just above your tailbone). Gently tilt your pelvis forward and back, rolling the ball slightly. Keep your ribs down and avoid arching your lower back. Common mistake: lifting the hips too high. Focus on a small, controlled range of motion.
2. Knee Squeeze with Leg Lifts: Lie on your back with knees bent and the ball between your knees. Squeeze the ball gently. Keeping the squeeze, raise one foot a few inches off the floor, then lower. Repeat on the other side. Maintain constant pressure on the ball. Checkpoint: if the ball drops or you lose squeeze, reduce the leg lift height.
3. Plank Hand Press: Start in a high plank position with hands on the floor. Place the 15cm ball under one palm. Press firmly into the ball to keep it stable. Hold for 15–30 seconds, then switch hands. The unstable surface forces your shoulder and core stabilizers to work harder. Common mistake: letting the wrist roll inward. Keep your palm flat and fingers spread for better control.

Product used in this guide

• 15-17cm Pilates Ball - Almond: Constructed from 100% PVC for durable, long-lasting performance. 15cm in diameter. The small diameter provides a precise instability challenge for core stability exercises, and the PVC material offers enough grip to stay in place during floor work.