Pilates with Props: Small Ball - CPD Accredited

Name: Pilates with Props: Small Ball - CPD Accredited
Rating: 4.8 (169 reviews)

Transform your practice and take it to the next level

Created byJosie McKenlay

Last updated 6/2026

English

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What you'll learn

How to use the small ball to transform Pilates classical mat exercises
How to integrate the ball into the Pilates Mat Sequence
How to integrate the ball into an freestyle sequence
How the ball can modify, progress, intensify the exercises and refine technique

Course content

5 sections • 16 lectures • 3h 20m total length

Introduction2:12
If you are a teacher you can join the Pilates Teachers Facebook group and post any great ideas you have there for the community! https://www.facebook.com/groups/BSWPilatesTeachers/
Need Translation? Start here0:32
Safety Guidelines1:34

Warm Up21:19
Core Series14:12
Flexion6:39
Extension7:38
Perform extension sequence in Pilates with a small ball, including swan dive, single leg kick, and double kick to protect the lower back and align the hips.
Shoulder Stands10:40
Learn to prepare the spine and hamstrings for shoulder stands using a small ball, with neck pull, pelvic tilts, and scalable progressions from bridge to core focused scissors and bicycle.
Spine Twist to Jacknife7:53
Learn spine twist to jackknife variations using a ball between the knees to stabilize the pelvis, activate the core, and progress from lying to advanced jackknife.
Side Bends11:50
Use a small ball between the thighs to perform side bends with controlled leg lifts, engaging the core, maintaining a neutral spine, and developing balance.
Teaser to Swimming9:46
Explore advanced teaser variations with a small ball to engage the core, then smoothly transition to swimming drills that lift the upper body and protect the neck.
Leg Pulls6:05
Use a small ball between the thighs to perform leg pulls, maintain a neutral spine, lift the belly, and squeeze the ball for core control through leg lifts.
Boomerang to Push Ups14:28
Master the boomerang to enhance balance and core control with a ball between the knees, progress to ball-assisted push-ups, and finish with a mermaid hip stretch.

Small Ball Flow Sequence42:02
IMPORTANT NOTE - PLEASE READ:
In the original video I completely missed out the obliques on the second side! It's impossible to redo the video in the foreseeable future so I have cut and copied the obliques on the first side and added it to where it should have been originally - about 30 minutes into the flow. I have flagged this up on the video but
please do not turn around! If you do you will be repeating the same side!!
All you need to do is stay where you are and simply lay down ready for action. Same at the end: stay facing the way you already are and just sit back in Child's pose before getting into position for Prone Leg Pull Down.
So to sum up: if you are mirror imaging me, you will have first performed the exercise laying on your right side facing the screen. When you come to it at 30 minutes into the flow you need to be laying on your left side even though I'm still demonstrating on my right side.
If you are at all confused, please send me a message. The main point is that you should do the exercise on both sides.

Requirements

A regular Pilates practice is essential. Ideal for those who have completed my Pilates Teacher Training Course, Pilates: A New Body in 30 Sessions or Express Pilates
You need a mat and a 7.5" to 9"/19cms to 23cms soft fitness ball

Description

Pilates is an amazing mind/body discipline but when you add a prop you add a whole new dimension. The small ball can refine technique, modify, intensify or progress an exercise. Pilates teachers will learn lots of new ways to challenge their clients or enable them to refine technique. The course is also useful to those of you who have a regular Pilates practice and want to change it up a bit to stay motivated.

The small ball is a very versatile and inexpensive prop which makes it one of the most useful. The small size makes it easy to store or transport to classes. It offers the benefits of alignment, stability and resistance, making it a valuable additional component to a Pilates class.

The added benefit of this course is the allocation of CPD points for instructors to submit to their membership associations as part of their annual required quota.

The course consists of a series of workshops demonstrating the various ways in which the ball can be used for each, followed by two masterclasses:

The entire classical mat sequence using my own favourite variations
A freestyle flow sequence

Take your time to practice first and then enjoy putting it all together!

Who this course is for:

Pilates teachers looking for ideas to inspire their clients
Those who have a regular Pilates practice and are looking for variety to challenge and motivate them

Pilates with Props: Small Ball - CPD Accredited

What you'll learn

Explore related topics

Course content

Introduction3 lectures • 4min

Workshops10 lectures • 1hr 51min

Masterclass 11 lecture • 42min

Masterclass 21 lecture • 42min

Bonus Section1 lecture • 1min

Requirements

Description

Who this course is for: