Best 10 Home Workouts Using a Stability Ball 2025

Updated January 2026

Stability balls are versatile fitness tools that can enhance your home workouts by improving balance, strength, and flexibility. In 2025, incorporating stability ball exercises into your routine is a fantastic way to engage your core and elevate your fitness game. Here are the best 10 home workouts using a stability ball that you can try today.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 seconds rest between sets |

How to: Place the stability ball between your lower back and a wall. Lower into a squat while keeping your back straight and core engaged.

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2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 seconds rest between sets |

How to: Position your hands on the stability ball. Lower your body into a push-up while maintaining a straight line from head to heels.

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3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 180 calories in 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 3 | 30-60 seconds | 30 seconds |

How to: Place your forearms on the stability ball, keeping your body in a straight line from head to heels. Engage your core and hold.

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4. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 160 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15 | 30 seconds rest between sets |

How to: Lie on your back with your heels on the ball. Lift your hips and pull the ball towards you with your feet.

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5. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 140 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20 (each side) | 30 seconds rest between sets |

How to: Sit on the ball, lean back slightly, and twist your torso to each side while holding a weight or just your hands together.

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6. Stability Ball Wall Roll-Outs

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 190 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12 | 30 seconds rest between sets |

How to: Stand facing a wall with the ball in front of you. Roll the ball out while bending your knees to engage your core, then roll it back.

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7. Stability Ball Overhead Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 220 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12 | 30 seconds rest between sets |

How to: Sit on the stability ball with dumbbells at shoulder height. Press the weights overhead while maintaining your balance on the ball.

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8. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15 | 30 seconds rest between sets |

How to: Lie face down on the ball with your feet anchored. Raise your torso while engaging your lower back muscles.

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9. Stability Ball Side Crunches

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 130 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 (each side) | 30 seconds rest between sets |

How to: Sit on the ball, lean back slightly, and lift your torso sideways towards your hip to engage your obliques.

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10. Stability Ball Mountain Climbers

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories in 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 3 | 30 seconds | 30 seconds |

How to: Place your hands on the ball and assume a plank position. Quickly alternate bringing your knees towards your chest.

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Incorporating these stability ball workouts into your routine can help you build strength, improve stability, and enhance your overall fitness. For those looking for expert guidance, HipTrain offers affordable 1-on-1 live video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making your fitness journey even more accessible.