Best 10 Home Workouts Using a Stability Ball for Core Strength 2025

Updated January 2026

Stability balls are an excellent tool for enhancing core strength, improving balance, and increasing overall fitness levels. In 2025, incorporating stability ball exercises into your home workouts can provide variety and challenge. Here are the best 10 home workouts using a stability ball to help you build a strong core.

1. Stability Ball Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50-70 calories (15 minutes)

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

Instructions: Sit on the stability ball with your feet flat on the ground. Lean back slightly, engaging your core, and perform a crunch by lifting your upper body towards your knees.

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2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 calories (15 minutes)

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

Instructions: Place your forearms on the stability ball and extend your legs behind you, balancing on your toes. Keep your body in a straight line from head to heels.

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3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70-90 calories (15 minutes)

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 sec |

Instructions: Lie on your back holding the stability ball above your head. Lift your legs and pass the ball from your hands to your feet, then lower back down.

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4. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50-70 calories (15 minutes)

| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 sec |

Instructions: Lie on your back with your feet on the stability ball. Lift your hips off the ground, squeezing your glutes at the top of the movement.

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5. Stability Ball Wall Squats

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 80-100 calories (15 minutes)

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Instructions: Place the stability ball against a wall and lean against it with your back. Squat down until your thighs are parallel to the ground, then push back up.

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6. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 90-110 calories (15 minutes)

| Sets | Reps | Duration | |------|-------|----------| | 3 | 8-10 | 30 sec |

Instructions: Start in a plank position with your feet on the stability ball. Engage your core and lift your hips, rolling the ball towards your hands.

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7. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 calories (15 minutes)

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 sec |

Instructions: Sit on the stability ball, lean back slightly, and lift your feet off the ground. Rotate your torso to the left and right, engaging your core throughout.

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8. Stability Ball Leg Lifts

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70-90 calories (15 minutes)

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Instructions: Lie on your back with the stability ball between your feet. Lift the ball towards the ceiling, engaging your core, and lower it back down without touching the ground.

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9. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 70-90 calories (15 minutes)

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

Instructions: Place one forearm on the stability ball and stack your feet. Lift your hips to form a straight line from head to feet, engaging your core.

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10. Stability Ball Superman

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 80-100 calories (15 minutes)

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Instructions: Lie face down on the stability ball, extending your arms and legs. Lift both arms and legs off the ball simultaneously, engaging your core and back muscles.

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Incorporating these stability ball exercises into your home workouts can significantly enhance your core strength while providing a fun and challenging routine. For those looking for guidance, HipTrain offers affordable live 1-on-1 personal training sessions conducted by certified trainers. With flexible scheduling and HSA/FSA approval for eligible expenses, HipTrain makes it easy to stay committed to your fitness journey.