If you want to enhance your Pilates practice or add a fresh, effective twist to your fitness routine, incorporating Weighted Pilates balls is the way to go. These compact, versatile tools are perfect for increasing resistance, boosting core engagement, and promoting overall body strength and stability.

Whether you're a Pilates enthusiast or a beginner exploring fitness with weighted equipment, this routine offers a balanced blend of strength training, core activation, flexibility, and relaxation. Plus, it’s low-impact, making it accessible to all fitness levels and ages.

Why Use Weighted Pilates Balls?

Weighted Pilates balls are small but mighty. They add resistance to traditional Pilates exercises, enhancing their benefits by:

• Engaging deeper muscle fibres
• Improving balance and stability
• Supporting joint mobility
• Boosting calorie burn and metabolism

By integrating these weighted balls into your workout, you’ll notice significant improvements in muscle tone, core strength, and functional fitness, all while enjoying a safe, joint-friendly exercise. Plus they are gorgeous to hold and fit in the palm of your hand, making them easy, comfortable and enjoyable to use.

35-40 Minute Weighted Pilates Ball Workout Routine

This Pilates workout is designed to maximise the benefits of incorporating weighted Pilates balls. Perform each exercise slowly and with control, focusing on form and breathwork.

Warm-Up (5 Minutes)

Prepping your body is essential for preventing injuries and improving performance. Start with these Standing Roll Downs to wake up your spine and core.

Standing Roll Downs with Weighted Ball

Stand tall with feet hip-width apart, holding the weighted ball in both hands.

Inhale as you reach the ball overhead, and exhale as you roll down, vertebra by vertebra, bringing the ball towards the floor.

Inhale at the bottom, and exhale as you roll back up, stacking your spine.

Repeat 6 times to increase mobility and warm up your body.

You could always do these seated as well.

Core Activation (8 Minutes)

Target and strengthen your core muscles with these focused moves.

Ball Roll-Ups

• Lie on your back, legs extended, holding the weighted ball above your head.
• Inhale as you curl up, bringing the ball forward.
• Exhale as you stretch toward your feet, keeping control.
• Reverse the motion slowly and repeat 8 times.

Oblique Twists with Ball

• Sit with knees bent, feet flat, holding the ball at chest level.
• Lean back slightly, twisting your torso to the right to tap the ball beside your hip.
• Return to the center and twist to the left.
• Perform 10 twists per side to strengthen obliques.

Strength and Stability (10 Minutes)

Build strength and balance with these powerful, controlled exercises.

Weighted Bridge

• Lie on your back with knees bent, feet flat, holding the balls on your hips.
• Inhale to press through your feet, lifting your hips into a bridge.
• Exhale to slowly lower back down.
• Perform 10-12 reps to target glutes and hamstrings.

Single-Leg Dead Bug with Ball

• Start on your back with arms holding the ball overhead and legs in a table top position.
• Lower your right leg and left arm simultaneously, keeping your core engaged.
• Return to start and switch sides.
• Perform 8-10 reps per side.

Upper Body Focus (8 Minutes)

Tone and strengthen your upper body with these exercises.

Ball Chest Press

• Lie on your back, knees bent, holding the ball at chest level.
• Inhale as you press the ball up.
• Exhale to slowly lower it back.

Perform 10-12 reps for stronger shoulders and chest.

Tricep Extension with Ball

• Sit or stand, holding the ball overhead.
• Inhale as you bend your elbows to lower the ball behind your head.
• Exhale to straighten arms.
• Perform 10-12 reps for sculpted triceps.

Lower Body Focus (8 Minutes)

Strengthen and tone your legs while improving stability.

Ball Squat Hold

• Stand with feet shoulder-width apart, holding the ball at chest height.
• Lower into a squat, keeping thighs parallel to the floor.
• Hold for 15-30 seconds, engaging your core, then rise back up.
• Repeat 3-5 times.

Lateral Lunge with Ball

• Hold the ball at chest level and step out into a side lunge.
• Lower the ball toward your knee and push off to return to standing.
• Perform 8-10 reps per side.

Cool Down (5 Minutes)

Relax and stretch to improve flexibility and aid recovery.

Seated Forward Fold with Ball

• Sit with your legs extended, holding the ball.
• Lengthen your spine on an inhale, and fold forward on an exhale, reaching the ball toward your feet.
• Hold for 20-30 seconds.

Seated Spine Twist with Ball

• Sit cross-legged or with legs extended, holding the ball at chest level.
• Twist your torso to the right, exhaling, and return to center on an inhale.
• Repeat 5-6 twists per side.

Key Benefits of This Workout

This workout is a game-changer for anyone looking to level up their fitness routine with minimal equipment. Here’s what you can expect:

Improved Muscle Tone and Strength – Sculpt your body with added resistance from the weighted balls.

Enhanced Core Stability – Build a stronger, more functional core.

Increased Balance and Coordination – Improve everyday movements and athletic performance.

Boosted Flexibility – Stretch dynamically for better joint mobility.

Higher Calorie Burn – Elevate your metabolism and manage weight.

Stress Relief – Embrace mindful movement to reduce tension and feel centred.

Looking for more?

For more Weighted Pilates Ball workouts, try this 10 minute upper body sculpt with Lauren Swadling of @barresculptpilates.

Why Save This Routine?

This Weighted Pilates Balls Workout Routine is not only effective but also enjoyable and easy to adapt to any fitness level. Please share it with friends and family to inspire them to prioritise fitness. By saving this guide, you'll always have a go-to workout for days when you want a full-body challenge with minimal equipment.

Embrace the transformative benefits of this workout today—your body and mind will thank you!

Written by Mia Barnes

Starting a fitness routine doesn’t have to mean overhauling your entire life. The key to true success is making small changes that fit your current schedule, not disrupt it. Here’s how to build a routine you’ll actually stick to.

Set Clear, Realistic Goals

What do you really want from your fitness routine? Maybe you want more energy to play with your kids, improve your mood, or complete that 5K. Whatever it is, write it down. Goals give you direction, keep your motivation up, and give you something to work toward.

Pick Activities You Actually Enjoy

As much as 60% of American adults don’t get enough movement in their daily lives. A big reason for that is exercise often feels like a chore. This is why it’s so important to find something you genuinely love and look forward to. You’re much more likely to stick to something if you actually enjoy doing it.

If the idea of going to the gym makes you groan, don’t force it. Go hiking or biking if you love being outdoors. Those who prefer low-impact workouts could try swimming or Pilates. The more fun it is to you, the less it’ll feel like an obligation.

Schedule It Like an Appointment

You wouldn’t cancel a doctor’s appointment or skip a work meeting, so don’t miss your workout time, either. Pick a time of day that works best for you — maybe that’s early mornings before the chaos starts or evenings after work as a way to unwind. Add it to your calendar, set a reminder, and treat it like an important meeting with yourself.

If mornings aren’t your thing, don’t force it. Find the time that works for your energy levels.

Start Small and Build Up

It’s easy to get overexcited and try to do too much too soon, but that’s a fast track to burnout. Start with something manageable, like 20 minutes a few times a week. Once you’ve built the habit, you can gradually increase the time or intensity.

Keep Your Gear Handy

Make things as easy for yourself as possible. Lay out your workout clothes the night before, or keep a gym bag in your car. If everything’s ready to go, you’re less likely to come up with excuses. The goal is to reduce any barriers that might stop you from getting started.

Don’t let social media convince you you need fancy equipment or luxury gym memberships. Bodyweight exercises are a perfect way to get started without breaking the bank.

Recruit a Workout Buddy

Finding someone to work out with is a fantastic way to stay accountable. Whether you join a fitness class, go for regular walks with a friend, or find a running group, turning workouts into a social activity can help combat loneliness while boosting motivation. Sharing goals and cheering each other on when the session gets tough can make all the difference. Plus, knowing someone is counting on you to show up is an excellent way to stay consistent.

Track Your Progress

Seeing how far you’ve come can be incredibly motivating. Use a fitness app, journal, progress photos, or even just mark days on a calendar. Keep track of what you did, how you felt, and any improvements you’ve noticed. It’s not just about numbers — celebrate non-scale victories like feeling more energetic or noticing your mood improve.

Here are some motivation boosters that may help:

●      Set mini goals, like completing three workouts a week.

●      Reward yourself for reaching milestones. You could treat yourself to a nice dinner or buy those leggings you’ve been eyeing.

●      Create a playlist of your favourite upbeat songs. Research has shown choosing your own workout playlist can boost your performance and enjoyment.

●      Change your routine when you feel bored. Try a new workout class or a different running route to spice things up.

Try to Be Flexible

Some days won’t go as planned, and that’s OK. Life gets busy, and missing a workout doesn't mean you’ve failed. The trick is to adjust without guilt.

If you can’t fit in a full workout, even five or 10 minutes of movement is better than nothing. Focus on consistency over perfection.

Bringing It All Together

You don’t need to flip your life upside down to build a solid fitness routine. Focusing on small, sustainable steps and giving yourself room to adjust is the best way to create a natural habit.

Get started today!

Keeping your child healthy and strong means balancing a good diet and enough physical activity. Exercise supports growth, posture and joint health — especially in developing years.

Luckily, children love yoga’s unique movements since they can explore just how extraordinary their bodies are. Kids’ yoga positions are often inspired by animals or familiar objects, making them easy to remember and fun to try.

Physical movement is vital for children to develop fully functioning bodies. The World Health Organization recommends that kids get at least 60 minutes of moderate to high-intensity exercise daily. However, only 24% of 6- to 17-year-olds achieve this goal.

Here are the best introductory yoga postures to get your child moving.

1. Criss-Cross Applesauce Seated Pose
Undo hours of sitting at a desk in a classroom and improve children's spinal pressure and posture with this seated pose.

Slouching can increase spinal stress by 113%, causing severe back pain. Advise your child to:

• Sit on the floor, find your seat bones and place your weight over them.
• Cross your legs, positioning your knees to touch the ground.
• Raise your arms to place your palms together in front of your heart or over your head like a lamp.
• Hold for five seconds.

Tip: If your child struggles to cross your legs, have them move their feet further forward until they can.

2. Ships Ahoy
The boat pose is easy, strengthening the core while improving balance. Advise your child to:

• Slide your ankles forward more from the seated pose until your legs are straight.
• Move your arms forward until they are level with the floor.
• Rock back on your tailbone and raise your legs a few inches off the floor.
• Hold for five seconds.

Tip: Have your child tighten their stomach muscles to raise their legs.

3. The Cobra

The snake posture is fun for kids and has impressive health benefits. It reverses the damage of sitting hunched over schoolwork. Advise your child to:

• Lie on your stomach on the floor.
• Point your toes down as you slide your hands up along the ground until they are below your shoulders, palms down.
• Raise yourself on your hands, keeping your lower body on the ground. Arch your back upwards and back, letting your head hang until you look like a cobra ready to strike.
• Hold for three seconds, exhale and lower yourself back to the ground. Rest a moment, then repeat four more times.

Tip: Kids who struggle to lift themselves can place their hands further away from their body while staying in line with their shoulders.

4. The Whale
Here’s a fun position to try. It’s excellent for stretching stomach muscles and opening the chest. Advise your child to:

• Exhale from the cobra and lie still for a few moments. Bend your knees as you bring your heels to your buttocks.
• Fold your hands toward your hips, raising them backward to grab your ankles.
• Raise your chest upward, pulling your head toward your feet.
• Rock forward and backward like a little boat or whale in the ocean if you can.

Tip: If your child can’t grab their ankles, tie old socks to them. Have them pull the socks a bit closer each time.

5. The Butterfly
The popular butterfly pose is ideal for opening hips and increasing flexibility. Long periods of sitting decrease hip mobility by 6.1 degrees. Advise your child to:

Sit on your seat bones with your legs crossed.
Place your hands on your ankles, but as you tip forward, make sure your back stays straight as a table.
Next, let the soles of your feet touch.
Finally, bring your hands to your knees, raising and lowering your knees like butterfly wings.

Tip: If your kid can’t get their feet together, move them away from their body until they can.

Each time they practice, they can press their knees a little bit closer to the floor.

Help Your Kids Make the Most of Yoga
Adding yoga to your kid’s daily physical routine helps improve their focus, breathing and spinal health, which supports their overall well-being. Encourage your child to try these five easy postures, increasing their range and reach every time until they feel comfortable. Before long, they’ll be confident in their ability to strike a pose!

Written by Mia Barnes

Pilates is arguably one of the hottest trends in fitness today, thanks to its low-impact exercises and accessibility. Beyond its trendy appeal, it offers a comprehensive workout that delivers impressive results. Explore the world of Pilates — its types, benefits and must-have equipment for a successful home workout.

What Is Pilates?
Pilates is a holistic exercise that integrates breath, movement and strength training. Joseph Pilates introduced it in the early 1900s to treat dancers; injuries. Today, it can be practised by anyone who wants to reap its benefits. It offers a way to improve your core through repeated movements. While doing exercises, you’re encouraged to use breathing techniques.

There are two types of Pilates, both of which target specific body parts that help improve spinal alignment and core muscle strength:

• Mat work: Mat Pilates involves a mixture of standing and floor-based exercises.
• Studio: This type of Pilates uses spring-loaded resistance equipment called a reformer machine to help guide the body while doing the exercises.

• Improved posture: Pilates promotes stretching and strengthening, which help improve your range of motion and posture.
• Decreased back pain: It’s effective at alleviating hip and back pain.
• Stronger bones: Pilates exercises can help reduce osteoporosis-related symptoms, making them safe for older adults.
• Reduced stress: Like any other exercise, Pilates can help reduce stress levels by breath awareness.
• Enhanced sports performance: Pilates muscle strengthening, mobilisation and strengthening movements can help boost specific athletic abilities, including muscle strength and speed.
• Reduced pregnancy-related pains: Pilates may help reduce hip pain and promote positive labour and delivery. If you’re pregnant, ask your doctor if this exercise is safe.
• Better lifestyle decisions: Incorporating this practice into your life inspires you to make health-promoting decisions, such as healthy eating, work-life balance and spiritual growth.

Pilates and Yoga with Jade 

@pilatesandyogawithjade

Can You Start Pilates at Any Age?
It’s possible to start at any age. Research shows that older adults who do Pilates experience improved trunk stability, lower limb strength, sleep quality and emotional well-being. This discipline also provides flexibility, allowing you to mix it with your current favourite workout. You can practice it with yoga or tai chi to reap the maximum benefits. If you want to try a yoga- Pilates fusion routine, attend a class before trying it yourself.

Can You Do Pilates at Home?
Yes, you can try mat-based Pilates at home. It’s a beginner-friendly, accessible workout requiring only instructional videos and a few equipment. Discover the basics for your home setup:

• Pilates mat: Your mat should have enough cushion to support your knees, wrists, hands and spine. Choose a mat made from sustainable materials that provide grip and stability.
• Pilates bars: These items provide added resistance and weight to your arm workouts, helping create a lean look to your arms.
• Pilates ball: A Pilates ball supports exercises that activate deep stabilising muscles while providing additional resistance. Choose a ball with an easy-grip texture to make your exercises more bearable.
• Weighted Pilates balls: Our weighted Pilates balls 3kg pair (1.5kg per ball) area ready to help you achieve your strength x Pilates goals. Adding a light and constant resistance to your slow and controlled workouts.
• Space: Find a space with access to natural light. Play music and light a scented candle to make the room more comfortable.

Reap the Benefits of Pilates
Try Pilates if you’re looking for new ways to stay fit and healthy. Some exercises can help target your concerns regardless of your age. Stay consistent, and you’ll achieve your fitness goals in no time.

Are you looking for the best Pilates equipment? Choose from our eco-friendly, beginner-friendly mats, bars, and balls in our Pilates bundle. Support your Pilates journey while taking care of the planet today.

What Are Core Sliders, Exactly?

Core sliders are small disk-like exercise accessories that can add an extra level of challenge and diversity to your standard home workout routine. Core sliders are commonly designed from tough plastic (or try our beautiful bamboo discs),featuring a smooth slide side and a padded foam surface on the other.

They can be used on all sorts of floors: yoga mats, carpet, hardwood, and tile. They allow for full range of motion in exercises and are a very valuable addition to your fitness toolkit, whether you're a new beginner or an experienced exerciser.

What Do Core Sliders Do?

Here are some of the benefits of incorporating core sliders into your routine:

Increased Core Strength: Core sliders activate your core throughout the range of motion, thus creating a powerful stability force within the central part.

Stability and Balance: Using core sliders will require constant engagement with stabilizing muscles, which enhances general balance and coordination.

Gentle on the Joints: The smooth gliding motion would be easy on your joints. It makes core sliders a wonderful option for low impact exercises.

Versatility: They can be used for a wide range of activities and modes of exercise that target all muscles in your body, including the core, back, arms, and legs.

Portability: Light in weight and compact, core sliders are easily portable, making it easy to carry them with you. So, you can keep on doing your routine exercises even when you are traveling out.

How to Use Core Sliders

You can easily incorporate core sliders into your routine, as this is one real and very effective way to take the intensity up a notch. Here is what you need to do in a step-by-step guide:

Warm-Up Begin with a gentle warm-up exercise to make those muscles ready for the workout. Warm-ups can include dynamic stretches or light cardio.

Variations of planks:

Basic Plank: Place the sliders under your feet in a high plank position and hold the plank with your core tight.

Mountain Climbers: From the plank position, slide one knee up to your chest and return back to the starting position; switch, then continue with this running-like mountain climber motion.

Out and in: Start in the plank position with your feet together. Slide feet out to the side at the same time and then pull them back in keeping your core engaged and your weight forward over your shoulders.

Lunges:

Reverse Lunges: Stand with one foot on a slider. Then pull that foot back into a lunge position with the core engaged and return to the starting position. Repeat this movement on the other side.

 Lateral Lunges: Stand with one foot on a slider. Slide that foot out to the side into a lateral lunge position with the core engaged, and then slide back to the starting position. Repeat on the other side.

Curtsy Lunge: Stand on one foot with the other on a slider. Slide the other foot back beside the working leg, behind you in a curtsy position, trying to stay as tall as possible through the body, then return to the standing starting position. Perform this movement for 10 reps before doing it on the other side.

Core Exercises:

Knee Tucks/Bear: In a plank position, place sliders under your feet and pull both knees toward your chest before extending them back out.

Pikes: From plank position, slide feet towards hands by lifting hips up to ceiling, keeping legs straight.

Upper Body:

Push-Ups: Sliders under hands from high plank position, perform push up allowing hands to slide out at bottom.

Arm Circles: Kneeling on the floor with sliders placed under both your hands, now move in circular motion to involve your shoulders and arms.

Cooldown: Conclude your workout and support muscular recovery by a cool-down, including static stretch and deep breathing exercises.

Why Use Core Sliders in Your Routine

Core sliders further your home workouts and provide more benefits, such as:

Greater muscle activation: By using core sliders, you create an instability that will make the muscles work even harder in controlling and balancing. It increases strength gains.

Activation of multiple muscles mimicking natural movements: Therefore, core sliders engage many muscle groups at the same time, hence functional training for functional fitness.

Injury Prevention: Strengthening your core, back, and arms helps to stabilize your entire body, reducing the risk of injury during other activities.

Flexibility and Mobility: The sliding motion helps improve your range of motion, contributing to better flexibility and joint health.

Variety and Challenge: Mixing in core sliders with your current routine can spruce things up a bit by changing things just enough to give you the challenges needed to prevent monotony in your workout regimen.

Conclusion

Core sliders are indeed an awesome and versatile product to enhance your routine home workout. These sliders in your routine will definitely make your core stronger and more stable towards an overall fitter version of yours. Find our range here. Try them and see their benefits for yourself!

Having strong, toned arms can significantly boost your appearance and body confidence. With summer in full swing and shorter sleeves becoming the norm, you might be wondering how to tone your arms quickly and effectively. Achieving those sculpted arms doesn't have to be a daunting task, and with the right exercises, you can see progress in no time.

Don't worry, we've got you covered! Here are some highly effective exercises to include in your at-home arm workouts. For the best results, repeat each exercise for three sets of 12 reps, and don't forget to rest between sets to allow your muscles to recover and grow stronger.

1. Bicep curl

This classic exercise targets your biceps on the front of your upper arm. It's a simple yet powerful movement that can help build strength and definition in your biceps.

How to do it:

• Stand with your feet hip-width apart to maintain balance and stability.
• Hold a dumbbell in each hand at your sides, with your palms facing forward to engage your biceps fully.
• Keep your arms tucked into your sides and bend your elbows to bring the weights up to your shoulders, ensuring you feel the tension in your biceps.
• Lower back down slowly and repeat the movement, focusing on controlled, smooth motions.

2. Triceps kickback

This exercise targets your triceps, located at the back of your upper arm. Triceps kickbacks are essential for stabilizing your shoulders and supporting movements involving arm extension.

How to do it:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing each other for a neutral grip.
• Bend your knees slightly and hinge forward at the waist to create a stable base.
• Keep your arms close to your sides, straighten your arms, and push the dumbbells backward, squeezing your triceps at the top of the movement.
• Hold the position briefly, then slowly bring your arms back to the starting position.
• Repeat, ensuring you maintain good form throughout.

3. Chest press

Chest presses target multiple upper body muscles, including your triceps, pectorals (chest muscles), and deltoids (shoulder muscles). This exercise is great for building overall upper body strength.

How to do it:

• Lie on an exercise mat with your knees bent and feet flat on the ground to support your lower back.
• Hold a dumbbell in each hand with your palms facing the floor, ensuring you have a firm grip.
• Bend your elbows to a 90-degree angle and hold the dumbbells wider than your chest.

This is your starting position.

Keep your elbows bent and push the dumbbells up until your arms are straight, but don't lock your elbows to avoid strain.

Slowly lower back to the starting position and repeat, focusing on controlled movements.

4. Front and lateral raises

Lateral raises work your shoulder muscles and triceps, while front raises target shoulder and chest muscles, as well as your biceps. These exercises are excellent for building shoulder definition and strength.

How to do a lateral raise:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing your body.
• With your elbows slightly bent, raise your arms parallel to the floor, feeling the tension in your shoulder muscles.
• Slowly lower to the starting position and repeat, ensuring you maintain good form.

How to do a front raise:

• Start in the same position as a lateral raise, but hold your dumbbells in front of your legs with palms facing your thighs.

Keep your arms straight and raise them in front of you until they are parallel to the ground, engaging your shoulder and chest muscles.

Return to the starting position and repeat, focusing on smooth, controlled movements.

The perfect arm workout accessories

Ready to get started with your arm toning journey but don't have the right equipment? Our 4kg and 5kg pair (2kg and 2.5kg per bar) dumbbell strength bars are perfect for the exercises listed above. They are easy to hold and add just the right amount of resistance to help tone, sculpt, and strengthen your arms effectively.

If you're just starting out and looking for something lighter, try our 3kg pair (1.5kg per bar) Pilates and fitness bars. These are also easy to hold and can help you achieve toned, lean arms without overwhelming your muscles.

Let us know how you get on with these exercises and accessories; we'd love to hear what you think and see your progress!

What are your favourite arm exercises? Tell us in the comments below and share your tips and experiences with our community.