Best 5 Stability Ball Exercises for Full-Body Workouts

Stability balls are versatile tools that can enhance your home workouts, targeting multiple muscle groups while improving core strength and stability. In this article, we’ll outline the best 5 stability ball exercises for full-body workouts that you can easily incorporate into your routine. Updated December 2025, these exercises will help you achieve a balanced and strong physique from the comfort of your home.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

How to Perform:

1. Stand with your back against a wall and place the stability ball between your lower back and the wall.
2. Slowly lower your body into a squat position, ensuring your knees do not extend past your toes.
3. Hold for a moment and then push back up to the starting position.

Workout Table: | Sets | Reps | |------|------| | 3 | 12-15|

2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 250-350 per 30 minutes

How to Perform:

1. Get into a push-up position with your feet resting on the stability ball.
2. Lower your body until your chest nearly touches the ground, then push back up to the starting position.

Workout Table: | Sets | Reps | |------|------| | 3 | 8-10 |

3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

How to Perform:

1. Position the stability ball under your forearms.
2. Extend your legs behind you, balancing on your toes and maintaining a straight line from head to heels.
3. Hold this position for as long as possible while engaging your core.

Workout Table: | Sets | Duration | |------|----------| | 3 | 30-60 seconds |

4. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

How to Perform:

1. Sit on the stability ball and walk your feet forward until your back is supported by the ball.
2. With your feet flat on the ground, lean back slightly and lift your feet off the floor.
3. Rotate your torso to the right, bringing your hands towards the floor beside you, then switch to the left.

Workout Table: | Sets | Reps (each side) | |------|------------------| | 3 | 12-15 |

5. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-250 per 30 minutes

How to Perform:

1. Lie on your back with your heels on the stability ball.
2. Lift your hips off the ground, creating a straight line from shoulders to heels.
3. Roll the ball towards you by bending your knees and then extend back out.

Workout Table: | Sets | Reps | |------|------| | 3 | 10-12|

Why Choose HipTrain for Your Stability Ball Workouts?

Incorporating stability ball exercises into your routine can be more effective with the guidance of a certified personal trainer. HipTrain offers affordable 1-on-1 live video personal training sessions, allowing you to get personalized instruction and modifications for your stability ball workouts. With flexible scheduling, you can work out at your convenience, and our services are HSA/FSA approved for eligible expenses.

By adding these stability ball exercises to your home workouts, you can effectively target your entire body while improving your core strength. Remember, consistency is key, and with the right guidance from HipTrain, you can achieve your fitness goals in 2025 and beyond!