Stability Ball Pilates with a Partner
In pairs, students perform Pilates exercises on a stability ball while their partner checks alignment and gives feedback using a card of key points. It builds core stability, balance and peer coaching skills.
How to play
- Make pairs with one stability ball and two yoga mats; check that when seated on the ball, the hips are slightly higher than the knees.
- Exercise 1 (3 min): seated on the ball, alternate marching by lifting one foot while the partner checks that the pelvis stays still.
- Exercise 2 (4 min): glute bridge with feet on the ball, 3 sets of 8; the partner steadies the ball for the first set and then only watches.
- Exercise 3 (4 min): plank with shins on the ball and knee tucks to the chest, 3 sets of 6.
- Exercise 4 (4 min): lying face down over the ball, opposite arm and leg lifts (swimmer), 3 sets of 8.
- One partner works first, then the other; using the card, the observer checks off two things done well and one fix. 2-minute close sharing the cards.
Rules
- The ball is always used on a mat and away from walls and benches.
- The observer steadies the ball whenever the partner gets on or off it.
- Give feedback in a positive way: 'lift your hips a little,' not 'you are doing it wrong.'
Variations
Easier
The partner steadies the ball for every set and the plank is done with the thighs on the ball.
Standard
Four exercises with 3 sets each and peer feedback using the card.
Harder
Do the bridge on one leg and add a pike with hips high to the plank.
Adaptations
- Limited mobility: press the ball against the wall with the arms and take on the observer role.
- Shyness: pair the student with someone they trust; the card lets them give feedback without saying much.
- Low strength: keep the ball closer to the body to shorten the lever.
Learning goals
- Keep the core stable on an unstable surface.
- Observe and correct a partner's technique using clear criteria.
- Prevent injuries by strengthening stabilizing muscles.
Equipment for a class of 25
- stability balls: 13
- yoga mats: 25
Teacher tip
Check ball inflation before class, since a soft ball changes the difficulty a lot. If you are short on balls, have half the class on balls and half doing the same exercise on mats, then switch halfway.
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