Best 5 Stability Ball Exercises for Core Stability 2025

Updated December 2025

Stability balls are an excellent piece of fitness equipment to enhance core stability and strength. They engage multiple muscle groups while improving balance and coordination, making them perfect for home workouts. In this article, we'll explore the best 5 stability ball exercises to boost your core stability. Whether you're a beginner or more advanced, these exercises can be tailored to your fitness level.

1. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 30-60 seconds
• Calories Burned: Approximately 150-200 per hour

How to Do It:

1. Place your forearms on the stability ball with your elbows directly under your shoulders.
2. Step your feet back until your body forms a straight line from head to heels.
3. Engage your core and hold the position, avoiding sagging hips.

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2. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approximately 100-150 per hour

How to Do It:

1. Lie on your back and hold the stability ball between your hands.
2. Lift your legs to a 90-degree angle and pass the ball from your hands to your feet.
3. Lower your legs and arms together, then return to the starting position.

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3. Stability Ball Wall Squat

• Equipment Needed: Stability ball and wall
• Difficulty Level: Beginner to Intermediate
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 200-250 per hour

How to Do It:

1. Place the stability ball between your lower back and the wall.
2. Stand with your feet shoulder-width apart and slowly squat down, keeping your knees behind your toes.
3. Hold for a second at the bottom, then return to standing.

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4. Stability Ball Russian Twist

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 15-20 reps (each side)
• Calories Burned: Approximately 150-200 per hour

How to Do It:

1. Sit on the stability ball, walk your feet forward and lean back slightly.
2. Hold your hands together in front of your chest and rotate your torso to one side, then the other.
3. Keep your core engaged throughout the movement.

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5. Stability Ball Back Extension

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approximately 100-150 per hour

How to Do It:

1. Lie face down on the stability ball with your feet anchored against a wall or sturdy surface.
2. With your hands behind your head, lift your chest off the ball while engaging your lower back muscles.
3. Lower back down and repeat.

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Summary Table of Stability Ball Exercises

| Exercise | Equipment Needed | Difficulty Level | Reps/Sets | Calories Burned (per hour) | |------------------------------|-----------------------|------------------|---------------------|-----------------------------| | Stability Ball Plank | Stability ball | Intermediate | 3 sets of 30-60 sec | 150-200 | | Stability Ball Pass | Stability ball | Intermediate | 3 sets of 10-15 reps| 100-150 | | Stability Ball Wall Squat | Stability ball, wall | Beginner/Intermediate | 3 sets of 12-15 reps | 200-250 | | Stability Ball Russian Twist | Stability ball | Intermediate | 3 sets of 15-20 reps| 150-200 | | Stability Ball Back Extension | Stability ball | Intermediate | 3 sets of 10-15 reps| 100-150 |

Incorporating these stability ball exercises into your home workout routine can significantly enhance your core strength and stability. For those looking to make the most of their fitness journey, consider personalized guidance through HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you with tailored workouts, ensuring you achieve your fitness goals effectively and efficiently. Plus, our services are HSA/FSA approved for eligible expenses!