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!

Ready to amp up your Pilates practice? The resistance of our ankle wrist weights and Pilates bars added to an already great workout will help take it up another level for greater strength and endurance. This full-body workout is designed to sculpt, tone, and strengthen the body from head to toe with Amp ankle and wrist weights combined with 1.5kg Pilates bars (3kg pair). This is an ideal routine for both a new and a seasoned Pilates enthusiast, where many muscle groups are engaged at a time to enhance balance, flexibility, and strength.

We now come to this effective empowering Pilates workout routine, great for working out at home. Get going with a mat, weights, and bars!

Warm-Up (5 minutes)

Start off with a soft, gentle warm-up to get the body ready and blood flowing. Light stretching, arm circles, or marching to get going. This really helps the workout have more impact when you get started. Now you are ready, let's go!

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Full Body Express Pilates Routine

Each exercise has 10-12 reps to make sure you are targeting every muscle group without overworking one spot. Here's how to perform each one for maximum effect.

Super(wo)man Lifting Weights

• Target muscles: Lower back, glutes, shoulders, core.

• How to do it: Lie face-down on your mat with your arms extended in front, holding onto the Pilates bars. Bring both the arms and legs off the floor, keeping your legs straight, while making sure your core is active throughout the time. At the top of the movement, hold for a second, then lower down, controlled.

• Tip: Pay most attention to squeezing your glutes and maintaining neutrality of your neck, keeping it in line with your spine.

Tricep Push-Back with a Leg Bend

• Target muscles: Triceps, core, glutes.

• How to do it: Stand feet hips-width apart, with your hands grasping a Pilates bar on either side. Slightly bend forward at the hip, bending your elbows at a 90-degree angle. Extend your right leg back while you push both arms back, straightening the elbows. Return to start, then repeat with the opposite leg.

• Tip: Hold your core for stability and ensure that all movements are controlled for maximum burn.

Leg Lift to Shoulder Rock

• Target muscles: Shoulders, core, legs.

• How to do it: Stand tall holding a Pilates bar in each hand at your sides. Lift your right leg up to hip height as you raise the bars to shoulder level. Lower the leg and arms down, then repeat on the other side.
• Tip: Engage your core to keep your balance without swinging arms.

Hydrant

• Target muscles: Glutes, hips, core.

• How to: Start on all fours, with your wrists directly under your shoulders. Keeping the knee bent, lift your right leg out to the side at a 90-degree angle. Lower back down, hovering over the mat. Complete one round and return to the starting position, repeat on the left side.

• Tip: This is where the magic of a strong core comes into play to avoid arching of your lower back.

Hydrant to Leg Extend

• Target muscles: Glutes, core, hamstrings.

• How to do it: From the hydrant position, lift right leg out to side, extension straight. Bend knee to return to hydrant, then lower back down.

• Tip: Engage your core to maintain stability and avoid swaying from one side to the other.

Leg Extend to Diagonal Tap

• Target muscles: Glutes, core, inner thighs.

• How to do it: Start on all fours and extend your right leg straight back. Tap it across to the left diagonally; lift and return to original position. Once you have completed one round on your right leg, return to the start position and repeat with your left leg.

• Tip: Keep core braced to maintain balance without side-to-side rocking.

Knee to Elbow

• Target muscles: Core, obliques, shoulders.

• How to do it: Begin by lying in a high plank with wrists under shoulders. Bring your right knee up toward your right elbow, drawing your obliques in. Return to plank and then repeat with the left knee.

• Tip: Keep hips level and avoid sagging as you bring each knee forward.

Cool Down (5 minutes)

Finish your workout with a well-deserved cool-down, which allows your muscles to catch their breath. Take in seated forward folds, child's pose, or a gentle spinal twist. Breathe deeply, letting your body release tension and celebrate the hard work you've completed!

Pro Tips

• Focus on Control: Pilates focuses a lot on slow, controlled movements that build muscle without strain.
• Engage Your Core: Throughout each exercise, remember to keep your core tight for stability and proper form.
• Breathe Mindfully: Exhale as you lift or extend, and inhale as you return to the starting position.

Why This Workout Works

This full-body Pilates routine is specially designed to engage your entire body while strengthening your core and centre with each exercise. Using Amp's ankle weights, wrist weights, and Pilates weights adds some efficient resistance to each move. Since Pilates is low-impact, it makes for a great choice with regard to exercise that is easy on the joints but very effective at the same time. From the development of strength and firming of muscles to truly mindful sets of exercise one can do at home, this Pilates routine will make sure your workout is well-balanced.

So roll out your mat, gear up with Amp weights and bars, and get ready to experience that rewarding burn from head to toe!

Follow Dan here for more great workouts and Pilates tips and guidance @d.t.pilates.

Having strong, toned arms can make all the difference to our appearance and body confidence. With the festive period in full swing and Christmas parties just around the corner, you might be wondering how to tone your arms fast.

Well don’t worry, we’ve got you covered! The following are some of the most effective exercises to include in your at-home arm workouts. For best results, repeat each exercise for three sets of 12 reps. And don’t forget to rest in between sets!

1. Bicep curl

This is a classic arm exercise that is great for targeting your biceps on the front of your upper arm.

How to do it:

• Begin standing with your feet hip-width apart.
• Hold a dumbbell in each of your hands at your sides, palms facing forward.
• Keeping your arms tucked into your sides, bend your elbows to bring the weights to your shoulders.
• Lower back down and repeat.

2. Triceps kickback

This exercise targets your triceps which are located at the back of your upper arm. They help stabilize your shoulders and support movements that involves extending your arms.

How to do it:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing each other.
• Bend your knees slightly and hinge forward at the waist.
• Keeping your arms close to your sides, straighten your arms and push the dumbbells backwards so that they are behind you.
• Hold and slowly bring your arms back to starting position.
• Repeat.

3. Chest press

Chest presses target multiple muscles in your upper body at once including your triceps, pectorals (chest muscles) and deltoids (shoulder muscles).

How to do it:

• Lie on an exercise mat on the floor with your knees bent and feet flat on the ground.
• Hold a dumbbell in each hand with your palms facing the floor.
• Bend your elbows to a 90-degree angle and hold the dumbbells wider than your chest. You are now in the starting position.
• Keep your elbows bent and push the dumbbells up above you until your arms are straight - don’t lock your elbows!
• Slowly lower back down to the starting position and repeat your reps.

4. Front and lateral raises

Lateral raises are great at working out your shoulder muscles and triceps, while front raises target shoulder and chest muscles as well as your biceps.

How to do a lateral raise:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing towards your body.
• With your elbows slightly bent, raise your arms so that they are parallel to the floor.
• Slowly lower to starting position and repeat.

How to do a front raise:

• Get into the same starting position as with a lateral raise, but hold your dumbbells in front of your legs and palms facing your thighs.
• Keeping your arms straight, raise them out in front of you so that they are parallel to the ground.
• Return to the starting position and repeat.

The perfect arm workout accessories

Ready to get cracking but don’t have the right equipment? Our 4kg dumbbell strength bars are the perfect match for the exercises above. They are easy to hold and add just the right amount of resistance to your movements to help tone, sculpt and strengthen.

If you’re just getting started and looking for something lighter, try our 6lb fitness bars instead. Again, these are easy to hold and help you achieve toned and lean looking arms.

Let us know how you get on, we'd love to know what you think!







What are your favourite arm exercises? Tell us in the comments below.