10 Best Stability Ball Exercises for Home Workouts 2025

Stability balls are a fantastic addition to any home workout routine, offering a versatile way to improve core strength, balance, and overall fitness. In 2025, these exercises remain popular for their effectiveness and accessibility. Here, we present the 10 Best Stability Ball Exercises that you can easily integrate into your home workouts.

Updated January 2026

1. Stability Ball Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 15-20 reps, 3 sets
• Calories Burned: Approximately 50 calories
• Description: Sit on the ball with your feet flat on the ground. Roll down until your lower back is supported, then lift your torso towards your knees.

2. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30-60 seconds, 3 sets
• Calories Burned: Approximately 70 calories
• Description: Place your forearms on the ball and extend your legs behind you. Keep your body in a straight line from head to heels.

3. Stability Ball Wall Squat

• Equipment Needed: Stability ball, wall
• Difficulty Level: Beginner
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 60 calories
• Description: Place the ball between your back and the wall. Lower into a squat while keeping the ball in place.

4. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-12 reps, 3 sets
• Calories Burned: Approximately 65 calories
• Description: Lie on your back holding the ball above your head. Lift your legs up and pass the ball from your hands to your legs, then lower both back down.

5. Stability Ball Roll-Out

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 75 calories
• Description: Kneel on the floor and place your hands on the ball. Roll the ball forward, extending your body, then pull back to the starting position.

6. Stability Ball Leg Curl

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 80 calories
• Description: Lie on your back with your heels on the ball. Lift your hips and roll the ball towards you, then extend back out.

7. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 8-10 reps, 3 sets
• Calories Burned: Approximately 90 calories
• Description: Start in a plank position with your feet on the ball. Use your core to lift your hips towards the ceiling and back down.

8. Stability Ball Push-Up

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 8-12 reps, 3 sets
• Calories Burned: Approximately 100 calories
• Description: Place your hands on the ball and assume a push-up position. Lower your body and push back up, engaging your core throughout.

9. Stability Ball Side Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 12-15 reps each side, 3 sets
• Calories Burned: Approximately 60 calories
• Description: Sit sideways on the ball and lean back slightly. Crunch your side towards your hip, then return to the starting position.

10. Stability Ball Bridge

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 50 calories
• Description: Lie on your back with your feet on the ball. Lift your hips off the ground, squeezing your glutes at the top.

Summary Table of Stability Ball Exercises

| Exercise | Reps/Sets | Duration | Calories Burned | |------------------------|---------------------|--------------|------------------| | Stability Ball Crunch | 15-20 reps, 3 sets | - | 50 | | Stability Ball Plank | - | 30-60 seconds, 3 sets | 70 | | Stability Ball Wall Squat| 10-15 reps, 3 sets | - | 60 | | Stability Ball Pass | 10-12 reps, 3 sets | - | 65 | | Stability Ball Roll-Out | 10-15 reps, 3 sets | - | 75 | | Stability Ball Leg Curl | 10-15 reps, 3 sets | - | 80 | | Stability Ball Pike | 8-10 reps, 3 sets | - | 90 | | Stability Ball Push-Up | 8-12 reps, 3 sets | - | 100 | | Stability Ball Side Crunch| 12-15 reps, 3 sets | - | 60 | | Stability Ball Bridge | 10-15 reps, 3 sets | - | 50 |

These exercises not only help build core strength and improve balance but can also be done in the comfort of your own home. For those looking for personalized guidance, consider HipTrain, where you can enjoy affordable live 1-on-1 video personal training with certified trainers. With flexible scheduling, it's perfect for busy professionals, and it's HSA/FSA approved for eligible expenses.