Jamie Mckagan Fitness
Fitness Pilates with a Mini Ball | Core Stability & Strength – 40 Minutes
✨ Fitness Pilates is a dynamic, functional Pilates-based workout created by Rachel Holmes, designed to improve strength, mobility, and posture while keeping it fun and accessible. This 40-minute session uses a mini ball to challenge your balance, stability, and deep core strength!
🔥 What’s in Store:
✔️ Mat-based flow – Side-lying, supine, & four-point kneeling work
✔️ Mini ball for extra core activation – Feel the difference!
✔️ Targeted strength & mobility – Engage your abs, obliques & stabilizers
🌟 Why You’ll Love It:
✅ Deep core engagement & posture work
✅ A low-impact yet effective challenge
✅ Perfect for all levels – modify as needed!
🧘♀️ Equipment Needed:
⭐ A mini Pilates ball
⭐ A mat
Let’s flow, strengthen, and feel amazing! 💖
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DISCLAIMER: Always consult your physician before starting any exercise program. If any movement feels uncomfortable, modify or choose a different workout. Warm up before and cool down after every session. By participating in this workout, you assume all risks and release Jamie McKagan Fitness from any liability.
#FitnessPilates #CoreWorkout #PilatesFlow #MiniBallWorkout #LowImpactFitness #StrengthAndStability
hey everyone I'm Jamie from Jam mcen Fitness and thank you for clicking on this thumbnail and choosing to do this Fitness P's core focused workout with the handy help of a mini ball now the first thing to say is that if you don't have a mini ball you can do this workout anyway and it is still going to strengthen stabilize and work your core now just for clarification Fitness Pilates is a group exercise concept developed by Leading fitness instructor in the UK Rachel homes it takes the traditional Matt palates movements and it sets them to music it also does a lot more standing work which we won't be doing today other than the warmup and puts a little bit more of a functional spin on the traditional movements so if you're looking for a classical Matt Pates class then head on over to my shortly to be added classical Pates playlist so if you're happy to join me and I hope that you are for some Fitness Pates then ball or no ball let's get ourselves set up okay so for today's session I am going to be trainer less but if you're not comfortable to take your trainers off then of course you don't have to you will need a mat because all of our exercises other than the warmup are based on the floor now we're going to be using the mini ball to add in some balanced challenges is which are going to test our quart strength more and also to activate the inner thigh and the pelvic floor now let's Pop the ball in between our thighs give it a little squeeze standing with our feet hip width I mean this naturally gives us our Pates posture doesn't it normally we'd begin with our feet together and we turn our heels and Toes out by putting the ball in between our thighs pretty much we're there let's track up through the legs I want to a SL Bend in the knee I want tension in my muscles not in my joints okay let's move to our pelvis and just take a moment to tuck it under lovely and then push it back come with me now so all the way under got that little squeeze of the ball then push it back now as I took it under I want you to feel your abdominals Contracting so feel them squeezing and I've got that rib to hip connection coming in so the bottom of my cage is moving to the top of my hips as I tuck that pelvis under let's keep going so want you to remember that feeling of the rib to hip connection cuz going to achieve that I'm not moving the pelvis so much later on keep going all the way under and push back we're going to find our neutral spine which is in the middle of these two end points forward lovely back so the next time you move through that middle which is going to be now come to rest at that midpoint let me face you neutral spine now shoulders up back up back lovely up back keep going and as you press those shoulders back become aware of your shoulder blades they are gliding down your back gliding down your back keep going please up thin flat bones nice Glide them down up back lovely let's have f four more we go up back and then we're going to leave them in position two more two lovely let's return to our core leave them there now imagine a thick wide BT you're going to pull it to the tightest Notch pull pull pull pull pull squeeze squeeze squeeze too uncomfortable taking your breath away release it down to the second or third Notch slight light core engagement keep it here for the entirety of the session I will keep reminding you let's pull up nice and Tall through our spine you're going to lift right and down then your left left good Come With Me Now lift your right arm we lift it up good nice and Tall core is on slight squeeze of the ball good let's make that quicker lift down are you aware of your shoulder blades can you feel your shoulder blades good keep going going we'll have eight 7 six going to move into an arm scissor I'll show you you do two more one arm up one arm down come with me we scissor scissor lovely please keep going just a little upper body warm up good we resting on our upper body throughout the workout we'll have eight 7 six nice four three two now check this out a squat down for two and I come up come with me down lovely and up I've got a narrow stance cuz I'm squeezing the ball good take one more and next time your arms are going to follow mine little Pat squat lift your arms in front good and up lovely connection with the floor through the SS of my feet feel so good like to work train a less do like a pair of socks though keep going warming up nice ankles knees hips low backs getting looser lovely reach in front shoulders are working down good one more time please now leave your arms in front I take a bow and arrow I pull my elbow back I return now head follows hand elbow moves to the back of the wall pull back good again follow your arm back now lift the opposite heels as I twist right I lift left heel gives me a little bit more rotation give that a go twist right lift left now if you want a little bit more you can extend the arm up behind you so you can straighten that arm good and forward nice lovely so I draw back with a bent arm and bend are straighten lovely again I should come side on and show you keep going straighten opening out through the chest lovely rotation through the spine once more each side good once more please both arms backwards circle circle nice three two more two let's bring that Circle forward four three two arms by your side little side Bend to the right little side bent Center left good warming up through the middle of the body keep going Side Band good now have you still got that core engagement are you still in neutral spine what about your pelvic floor keep side bending can you squeeze squeeze squeeze imagining good lift shaft you're going up shaft to the 10th floor squeeze up that is too uncomfortable to hold it like that so you're going to let that lift down to the second or third floor so little pelvic engagement lifting up it's just a feeling of lifting let's have one more each side and then you're going to return to your squat lift your arms two down nice and up good good again down perfect and up two more please down and up one more we're going to take a roll down let me come side on chin chin shoulders roll through your spine four three now I'm hollowing out my abs roll up 8 7 6 five don't rush three little backward shoulder roll at the top so chin shoulders we're rounding as if we're rounding over a beach ball 3 2 one come up seven bone by bone four three little backward shoulder roll again chip shoulders roll four three nice we come up eight 7 6 perfect four three let's take one more but we're going to stay at the bottom chin shoulders six 5 4 3 hang out here please eight 7 6 oh my goodness me reach for the ball take the ball place your palms on the floor come down into a fourpoint kneeling just let the ball sit on the mat and just wiggle your hips wiggle your shoulders moving around four three lovely feeling warmer perfect take your ball shoot the back leg through come into a seated position we're returning to those pelvic tilts so we're walk we're ready to go we're going to use the ball now remember no ball no problem but it will require more qu strength you could use a suitable fat cushion okay I'm going to place the ball behind the back of my pelvis now I'm not bolt upright I've got a little hinge but the ball is giving me that lovely support now let's wait for the track to transition and I tuck my pelvis under and release under release so do you remember when we were standing I tuck my pelvis under and I said to you feel your abdominals contract that's what I want you to do here tuck the pelvis I am moving the pelvis here so I go under release under so I'm moving my sit Bones on the mat I can feel glutes are moving are you ready to come with me you already doing it let's just keep going so just a little warm up in a seated position so I really want you to feel that connection with your abdominals under release under release good under nice I'm just returning to neutral I'm not pushing my hips all the way back like we did we standing good lovely two relax now from the neutral position just a slight tuck under my abs are on hands go behind now we're all got different ranges of motion we've got diff especially as we get older we've got different restrictions things that feel comfortable uncomfortable so you can have your fingers pointing towards your feet out to the side or behind you make it work for your body abs are on little tuck under got that rib to hip connection nice and solid down the front of my body from here knees are in line with hips I'm just going to lift alternating legs to tabletop lift replace lift replace back nice front come with me now so I want you to think about placing as little weight on your hands as possible making your core do the work as I lift my leg I can feel my abs working they're already contracted as I lift that leg I can feel especially in the lower part of my abs can feel them working so I'm not taking all my weight on my hands it's just just a light touch giving me some balance alternating lifting and lowering right then left keep goingo keeping that connection so the moment I let that connection go oh I think goodness me I can't feel anything and then I think oh I can feel it in my hip flexes good take one more check this out reach your arms in front do you remember our row back row just the elbow don't extend the arm other way Row for two forward arms in front row now this is a Twist through the midsection working the obliques keeping the glutes pressed into the mat now core connection is on I want you to feel that working row arms stays close to the body elbow draws back and down head follows arm keep going please nice Row for two and up lovely row we're working in [Music] intervals two three four minutes per block and then we have a lovely release stretch and we start again row nice now I'll have four more please row and up three good two [Music] more one more keep your arms out in front now do you remember our first little exercise which was the knee lift but we had the hands behind extra challenge if you can keep your arms here lift nice lift squeeze of the belly well done if it's too much pop your arms behind got that slight hinge back woo and the movement is coming from the hip not from the knee lift down lift good stay with me right up and down arms are out one more each side return to your Archer row let's go one two and up nice feel the ABS working we don't want to rush anything one two squeeze up one two and up beautiful four more up lovely three to be as precise as we can it's always a work in progress definitely don't have to be perfect absolutely not arms in front lift back leg lift down front leg good back leg woo woo nice three more two more for the last time Archer row let's go row back good forward three more beautiful twist hips stay facing forward one more please last time with the knee lift let's go we'll have eight good seven woo six five four more four squeeze get lovely release now two and one sitting up release the ball light all the way down arms overhead and take a lovely full body release lengthening through that midsection oh that feels really nice got some nice heat in the belly now just breathe letting everything relax before we re-engage for our next section have a little look at what I'm about to show you if you have a ball we will be using it Bridge up place the ball back of the pelvis now this ball is not fully inflated you want to have a bit of give in the ball so don't blow it up as full as it can possibly go keep about 30% out 20 to 30% ball back of the pelvis Arms by your sides Palms flat now let's have a think about the rib to HP hip connection instead of tucking the pelvis under I want you to Exhale and draw the bottom of the hips towards the top of the hips it's just a little squeeze so I'm decreasing this space as I exhale I'm decreasing it by bringing the rib cage down not by boom doing that so a little squeeze there okay lift back leg lift front leg back front now this is level one and you can stay here but quite quickly I'd like you to move to level two if that's what you can do I tap down back front nice so the ball is creating some imbalance my core has got to work extra hard to keep me stable so those are your options keep going please got a little tap down or I'm lifting up from the floor and again I want you to feel your abdominals working that little tap and up see you will have some movement line on the ball nice these are a super great piece of kits to have for Fitness Pates for traditional Pates [Music] body conditioning classes they're not that expensive you can deflate them and they roll up super small nice keep going please I'll have eight more now we're going to take this in to a single leg one leg slide give me four more four three all that means is I'm going to extend the back leg I'm going to slow it down one two come back to tabletop front leg now I flex my foot as I extend and push oo the sole of the foot to the Wall come back nice push W on back come with me if you wish otherwise stay with your TAP down good push back lovely push bags of control here push let's keep going we'll have eight more eight squeezing the belly core engagement rip to hip well done straighten the leg back in five more wo we're going to turn this into a leg scissor you keep [Music] going both legs stay straight I'll show you now nice and slow if you can join me now scissor good scissor my pointed toe scissor scissor how's that ball doing well done can we speed it up wow oh my goodness stay with me lovely lovely we have seven 6 5 4 3 2 1 beautiful feet on the floor Bridge up grab the ball full release arms overhead lengthen the legs just breathe woo so that ball giving us a balanced challenge in that exercise stretch out and when you're ready place the ball between your knees coming up to a seated position we'll take a lovely little roll back now you can either go one two and forward you don't have to take the full roll back so that's your option there little squeeze of the ball and forward nice one 2 or we go all the way back one two arms overhead they're going to circle round and then we come up so it's all the way back arms overhead they Circle round and then we come up let's go so you've got your option coming all the way back vertebrae by vertebrae down and up little squeeze of the ball inner thighs on round and up keep going down [Music] overhead Circle the arms and up good good down overhead Circle four more please back lovely overhead Circle and roll up nice down overhead Circle so this is something to work up to so you're doing the first half of the move and you will gradually be able to get lower and lower or you just work with the range that you've got absolutely fine you're getting stronger in that range now let's come up and all of us roll down down down lovely arms to the side Palms to ceiling bring your knees in feet to the floor knee drop front of the room Center squeeze the ball back of the room now you can leave it here or come to tabletop front of the Ring working into the obliques both shoulder blades stay to the floor the moment you feel that shoulder blade start to lift opposite shoulder blade to the side your knee drop in that is the end of your range currently squeeze use your obliques drop nice squeeze keep going you can go slower it's no problem up hold up over and upo over oblique action here and up do not let your lower legs drop down want to keep that 90° angle at the knees we'll have eight more please eight and up nice seven so when you come back to Center really think about squeezing through those obliques using them perfect and up we'll have four more please four and up touch my soul three we'll have two more everyone's going to give their knees a hug I'll show you a hug in extend now I am taking taking my head to the flooor but not my legs but I am taking my head to the floor so squeeze in Tuck the chin and then extend squeeze in Tuck the chin now if you wish you can also take your legs to the floor squeeze so make that work nice let's have four more four woo three two more two last one one take the four full release arms overhead woo how does that feel feeling good hope so now we're conveniently placed for everyone to roll to me whatever side you're on just roll now we're all lying on our arms we arm is underneath me fingers pointing to the wall nice straight legs I place the ball in front of my chest and my top arm pushes into the ball now option top leg only and down we'll have a pointed toe up nice down or both legs up down I'll show you once more you're going to choose your option Come With Me Now Okay lifen core engagement squeeze good keep going please we're doing 16 and we have got 12 more so let's go 12 now I don't want you to work on the height necessarily of your legs want you to work on the contraction and the quality of the movement okay nine more otherwi we can fling our legs in here especially if you're doing the single leg keep going I don't to think oh I can do that and down I'd rather you kept it lower really focused on that quality and squeeze in nice think about working still into the obliques let's have four more we go four good down three point your toes for for me for this exercise nice one more good lovely now bottom arm bring it directly towards me Palm up head you can get a little yoga block or a thin flat cushion if you wish I'm going to keep my head up CU of my mic ball to the thigh I am lifting upper and lower body nice down squeeze up good down I'll show you twice more up so I'm rolling the ball down the outside of my thigh up good option just lift the top leg let's go up so there's your option perfect let's keep going squeeze doesn't have to be a big movement woo we're only doing four more of these four down three oh my goodness two down one more please one down well done push through bottom hand coming to a 9090 legs to the other side of you so whatever side they were change that side everyone happy I'm going to show you a slightly different way and we're going to side Bend into our legs hold holding it here how nice is that 2 one let's change sides you can rest on your ball and come down on the [Music] forearm perfect everyone into a four-point kneeling position please you're going to like this one okay knees under hips hands under shoulders Core Balance little bit of post exerior chain and strength place the ball under your front knee little bit unstable now my opposite arm reaches in front just the arm th to ceiling up for two and down come with me reach your arm good down so my arm is Lifting and lengthening lifting and lengthening well done I'm going to do four more of these [Music] four three now two more I'm going to keep my hands on the floor a bit of a challenge here and I'm going to extend my free leg so out good in my knee is floating off the floor knee is floating good six lengthening and lifting the leg got a pointed toe four more four in lovely three woo two more two one more one down perfect take the ball out switch goes under your back knee reestablish knees under hips hands under shoulders core connection neutral spine remember back toes are into the mat front arm thumb up reach lovely down I want you to feel your core find that [Music] engagement down nice let's have four more four down three two more last one straight in front leg float the knee extend back down remember this is a lengthen and a left good finding that balance how still can you keep your core you've got four more let's go four feel three more two more close one more beautiful ball away place your hands on the ball take your hips back to your heels and let's have a lovely stretch out here in child's pose and you can use that bord draw circles I love that lifting my hips up and down I'll stop cuz that's making a noise but you can carry on nice release through the lower back just gives that arms a little bit of a lift it goes lovely through the shoulders here drop your head through and everyone is aware we're doing the S line on the other side exhale come up to a seated position on the other side so if you've been mirroring me we've got our right side down now I extend my arm and I'm lying on my arm leg this is straight Ball by my chest and I'm using that ball as a support either single leg or double leg we're all going to go together now press into the balls we've got a little bit of instability here and in two one let's go up nice down good we're doing [Music] 16 and that's 14 down lovely 12 more so not too quick shoulder blades still down my back not squeeze shoulders aren't squeezed to my ear wherever I place my shoulder blades my shoulders will follow nice let's have eight more eight good down seven ooh six so think about that rib to hit connection five more up on the side of the body four more four three we're bringing this bottom arm in front we're taking the ball top of the thigh let's make that switch and then I lift nice and down good lift up there we go up wow now that is far more challenging on this side today four more up good down three two more please two one more one down press through that bottom elbow come into your 9090 switch sides please that's the way I would like it done for today and let's take a side Bend towards our legs over to our right beautiful side Bend here and then take it back onto the ball lovely side Bend lovely side Bend 6 5 4 3 2 two one perfect let's have a little minute long finishing move let me come side on place the ball in between your thighs pull up nice and Tall on your sit bone have a little lean back reach out in front lift one leg then the other now little squeeze of the ball we just have a little isometric hold here to finish the session off going to go for 45 seconds starting now hold so squeeze in and we're thinking about that rib to hip connection and we're feeling nice and strong now a little bit of inner thigh as I squeeze that Pall squeeze squeeze squeeze arms are up you can of course Place one foot down or both feet down just be in that hinge wherever you're at we want to squeeze squeeze squeeze into those abs and you've got 20 seconds to go and then we'll have a lovely lovely stretch out and we have worked our core keep squeezing 10 seconds to go you are done 8 seconds keep squeezing and in Four 3 2 one take the ball out let's go into a lovely lovely full release extend your legs inhale exhale roll down arms overhead legs are long you can let go of the [Music] ball you have done amazing that is our fitness palates Mini Ball core [Music] session intermediate beginners to intermediate so so many levels and just relaxing relaxing relaxing and take your arms out to the side bend your knees feet flat now drop your knees to the front of the room keep looking at the ceiling I would like your ankles and knees to be together both shoulder blades on the floor keep looking at the ceiling please just let soft tissue get used to this position just relax just relax just relax I'm coming off my mic so I'm lifting my head slightly you keep looking at the ceiling eight 7 6 5 4 now turn your head in the opposite direction back of the room and relax here relax here relax here just breathing four three exhale knees and head back to Center beautiful give your hips a little wiggle and drop your knees to the back of the room keep looking to the ceiling I'm just staying off the back of my mic here so your head should be flat to the floor arms out to the side shoulder blades into the floor ankles knees together relax [Music] Four 3 two turn your head to front of the room beautiful beautiful twist through the [Music] spine be opening out through the chest as [Music] well and on an exhale come back to Center please pull your knees to your chest and take some circles any direction you like cuz guess what four three two we're going in the other way round nice find your own Tempo lovely Four 3 2 one beautiful place the feet on the floor extend the arms overhead once more straighten the legs inhale exhale roll to the belly draw the hands back to your chest and push up into to a cobra now if that is a little bit too much on straight arms come to your forearms it's absolutely no problem at all and just hang out here 8 7 6 4 3 lower the chest to the floor inhale and on an exhale once more push up lovely holding it here please eight 7 6 Four 3 last time relax chest to floor inhale exhale pushing up last little hold here please eight seven four three lower the chest to the floor push through the hands lift your hips up and back into child's pose head drops through hands forehead moves to [Music] floor and then sweep your arms around to the sides of your body and just hold it here breathing inhale and on an exhale bring your hands to your chest push through your palms and come into a seated position gang thank you so much for joining me for this workout today I do hope you enjoyed it please leave me a comment like subscribe if you would enjoy seeing more workouts any questions about Fitness Pilates do let me know and I will hop on and answer them you of course as always have done amazing and I'll see you on your next workout take care
#Fitness #Pilates #Mini #Ball #Core #Stability #Strength #Minutes
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