VERSATILE: The mini exercise ball can effectively activate your abdominal and inner thighs muscles, increase your flexibility, strength and endurance! All-around must-have workout balls for exercise at the gym, office or home. LOWER BACK SUPPORT: The pilates ball will support your lower back during core exercises to ensure an injury and pain-free workout. For more challenge place the ball closer to the lower back, for less challenge and more back support place the ball closer to the shoulder blades. RECOMMENDED BY TRAINERS AND PHYSICAL THERAPISTS: The inflatable 9 inch Pilates ball aids in increased balance, core fitness and flexibility, as well as recovery with hip, knee or sciatica issues. Stability balls for exercise maximizes strength and endurance. FULL BODY WORKOUT: The small pilates ball can be incorporated in exercises that target legs and glutes, inner thigh, upper-body and abdominal to increase chellange. EASY TO INFLATE AND CARRY AROUND: The Core Ball comes with an inflation straw. The exercise ball for Pilates is inflated in seconds. Need to quickly insert the plug after inflation. Convenient to carry when traveling. Fitness ball is a wonderful choice for kids to play a kickball or playground ball outdoors. EXERCISE GUIDE INCLUDED: Our ball comes with a exercise guide that you can access scanning the OR code on the package. Access free 10 minute videos on NP YouTube @naturalpilates. WORKOUT ANYTIME ANYWHERE: Get a 1 month complimentary access to over 100 Pilates workouts designed by Laura Wilson the founder of Natural Pilates. It demonstrates different levels for beginner, intermediate and advanced practices. The Natural pilates core ball is great tool to challenge your workouts. It can be used to tone your upper and lower abdominals, inner thighs, glute, legs muscles and more. The Natural Pilates mini exercise ball is 9” inch in diameter and comes with a straw to inflate. It is used in gyms, pilates studios, physical therapy offices and homes. The ball can also be easily inflated with a straw that is provided in the package. Exercise guide included.