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  • Assisted Standing and Supported

    Standing warm-up

    • Mini ball between the knees
    • Heel raises onto the toes
    • Arm lifts
    • Arm opening
    • Side bend to the right
    • Side bend to the left
    • Single-arm lifts
    • Thoracic rotation right
    • Thoracic rotation left
    • Inner-thigh squeeze throughout

    Balance with feet on the ball

    • Feet placed on the mini ball
    • Arm lifts
    • Arm opening
    • Thoracic rotation right
    • Thoracic rotation left
    • Side bends
    • Balance and posture training

    Supported leg mobility

    Right leg

    • Heel rolls forwards and backwards on the ball
    • Opposite arm lift
    • Arm opening
    • Quadriceps activation

    Left leg

    • Heel rolls forwards and backwards on the ball
    • Opposite arm lift
    • Arm opening
    • Quadriceps activation

    Seated balance and core work

    • Sit on the mini ball
    • Arm reaches forwards
    • Pelvic tilts
    • Return to upright
    • Seated thoracic rotation
    • Side bends
    • Weight distribution and balance awareness

    Supported standing exercises

    Right foot on the ball

    • Ball rolls forwards and backwards
    • Supported mini squats
    • Ball rolls out to the side
    • Arm opening
    • Supported calf raises
    • Hands-to-temples balance challenge
    • Calf raise to mini squat combination

    Supported lunge series

    Right leg behind on the ball

    • Stationary supported lunges
    • Forward arm reaches
    • Diamond arm pattern
    • Coordination and cognitive challenge

    Standing foot and ankle work

    • Mini ball between the knees
    • Heel raises
    • Rock forwards onto the toes
    • Rock back onto the heels
    • Inner-thigh squeeze
    • Mini squats

    Main training focus

    • Balance
    • Functional standing strength
    • Chair-based exercise progression
    • Lower-body strength
    • Core stability
    • Postural control
    • Foot and ankle mobility
    • Coordination
    • Cognitive movement patterns

    Equipment used

    • Mini Pilates ball
    • Chair for support

    Chair Based Assisted ideas

    Seated posture and mobility

    • Seated postural alignment
    • Shoulder blade retraction
    • Double arm lifts
    • Controlled arm lowering

    Thoracic mobility

    • Rotation to the right
    • Return to centre
    • Rotation to the left
    • Return to centre
    • Arm lifts with each rotation

    Side-body mobility

    • Rainbow side bend to the right
    • Return to centre
    • Rainbow side bend to the left
    • Return to centre

    Seated coordination

    • Cross-body arm reaches
    • Alternating single knee lifts
    • Knee lift with thoracic rotation
    • Coordinated arm and leg movement

    Hip and core stability

    • Single knee hold
    • Isometric hold
    • Small pulses with the lifted leg

    Lateral flexion

    • Side bend to the right
    • Return to centre
    • Repeat sequence

    Shoulder mobility

    • Halo arm circles (right)
    • Controlled shoulder rotation

    Lateral flexion

    • Side bend to the left
    • Return to centre
    • Repeat sequence

    Shoulder mobility

    • Halo arm circles (left)
    • Controlled shoulder rotation

    Upper-body stretching

    • Double arm lift overhead
    • Overhead stretch
    • Side stretch to the left
    • Arms sweep behind the body
    • Chest and shoulder opening stretch
    • Controlled arm lowering

    Main training focus

    • Chair-based mobility
    • Shoulder mobility
    • Thoracic rotation
    • Side-body flexibility
    • Postural control
    • Core stability
    • Hip mobility
    • Coordination
    • Functional movement

    Equipment used

    • Chair
    • Yoga strap (optional)

     

    Chair Based Fitness Pilates with the mini ball

    Seated warm-up

    • Mini ball between the knees
    • Heel raises
    • Inner-thigh squeezes
    • Double arm lifts
    • Single arm lifts
    • Alternating arm raises

    Upper-body mobility

    • Arm lifts
    • Arm opening
    • Bicep curls
    • Shoulder presses
    • Heel raises throughout

    Spinal mobility

    • Hands on shoulders
    • Spine twist to the right
    • Spine twist to the left
    • Pelvic tilts
    • Forward and backward pelvic movement

    Side-body mobility

    • Lateral flexion to the right
    • Lateral flexion to the left
    • Double arm lifts with heel raises

    Lower-body mobility

    Right leg

    • Foot on the mini ball
    • Heel rolls forwards and backwards
    • Opposite arm lifts
    • Leg extensions
    • Side bends

    Seated combination

    • Ball between the knees
    • Lateral flexion
    • Inner-thigh squeeze
    • Double arm lifts
    • Spine twists
    • Forearm opening
    • Heel raises
    • Shoulder rotation

    Lower-body mobility

    Left leg

    • Foot on the mini ball
    • Heel rolls forwards and backwards
    • Single arm lifts
    • Double arm lifts
    • Hip abduction
    • Hip circles
    • Hip rotation

    Seated balance

    • Sit on the mini ball
    • Spine twists
    • Fingertips to temples
    • Side bends
    • Balance on unstable surface

    Core activation

    • Sit on the mini ball
    • Pelvic tilts
    • Elbow pull-backs
    • Return to centre

    Balance and coordination

    • Sitting on the mini ball
    • Alternating knee lifts
    • Rotational reaches
    • Core stabilisation

    Additional exercise ideas

    • Ball squeezes between the knees
    • Ball behind the back for support
    • Ball presses with the hands
    • Catching and throwing the ball

    Main training focus

    • Chair-based mobility
    • Core stability
    • Balance
    • Postural control
    • Hip mobility
    • Thoracic mobility
    • Inner-thigh activation
    • Coordination
    • Functional movement

    Equipment used

    • Mini Pilates ball
    • Chair

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