Best 10 Home Workouts with a Stability Ball 2025

Updated January 2026

Stability balls are versatile tools for enhancing your home workouts. They not only help improve core strength but also engage multiple muscle groups, making your exercise routine more effective. Here are the best 10 home workouts with a stability ball that you can incorporate into your fitness regime in 2025.

1. Stability Ball Crunches

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 15-20 reps, 3 sets
• Calories Burned: Approximately 50 per 30 minutes

How to Do It: Sit on the ball, walk your feet forward until your lower back is supported. Lean back slightly and engage your core to lift your shoulders off the ball.

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2. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30-60 seconds, 3 sets
• Calories Burned: Approximately 70 per 30 minutes

How to Do It: Place your forearms on the ball and extend your legs behind you. Keep your body in a straight line from head to heels.

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3. Stability Ball Wall Squats

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 15 reps, 3 sets
• Calories Burned: Approximately 80 per 30 minutes

How to Do It: Place the ball between your lower back and a wall. Squat down as if sitting in a chair, keeping your knees behind your toes.

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4. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 90 per 30 minutes

How to Do It: Place your hands on the ball and extend your legs behind you. Lower your chest toward the ball, then push back up.

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5. Stability Ball Hamstring Curls

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 60 per 30 minutes

How to Do It: Lie on your back with your feet on the ball. Lift your hips and roll the ball towards you by bending your knees.

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6. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 15-20 reps, 3 sets
• Calories Burned: Approximately 70 per 30 minutes

How to Do It: Sit on the ball and lean back slightly. Hold a weight (optional) and twist your torso to each side.

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7. Stability Ball Side Leg Lifts

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 12-15 reps per side, 3 sets
• Calories Burned: Approximately 50 per 30 minutes

How to Do It: Lie on your side with the ball under your hip. Lift your top leg up and down while maintaining balance.

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8. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Duration: 30 seconds, 3 sets
• Calories Burned: Approximately 100 per 30 minutes

How to Do It: Start in a plank position with your feet on the ball. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.

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9. Stability Ball Back Extension

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 60 per 30 minutes

How to Do It: Lie face down on the ball with your feet anchored. Lift your upper body while keeping your feet on the ground.

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10. Stability Ball Overhead Press

• Equipment Needed: Stability ball and dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 10-12 reps, 3 sets
• Calories Burned: Approximately 80 per 30 minutes

How to Do It: Sit on the ball with dumbbells at shoulder height. Press the weights overhead while keeping your core engaged.

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Benefits of Stability Ball Workouts

• Core Strength: Engages and strengthens your core muscles.
• Balance and Stability: Improves overall balance and coordination.
• Versatility: Can be used for various exercises targeting different muscle groups.
• Convenience: Perfect for home workouts without the need for extensive equipment.

Why Choose HipTrain?

For personalized guidance and motivation in your stability ball workouts, consider HipTrain. Our live 1-on-1 video personal training sessions are more affordable than traditional gyms, and all sessions are led by certified personal trainers. Plus, you can schedule your workouts flexibly to fit your busy lifestyle, and our services are HSA/FSA approved for eligible expenses.