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








