Best 5 Stability Ball Exercises for Home Workouts

Stability balls are a fantastic tool for enhancing your home workouts, especially when it comes to building core strength and improving balance. With their versatility, you can perform a range of exercises that target multiple muscle groups. Updated January 2026, here are the best 5 stability ball exercises you can easily incorporate into your fitness routine at home.

1. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories per 30 minutes

Instructions:

• Sit on the stability ball and walk your feet forward until your lower back is supported by the ball.
• Place your hands behind your head.
• Engage your core and lift your upper body towards your knees.
• Lower back down slowly.

Workout Table:

| Sets | Reps | |------|------| | 3 | 15 |

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2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 80 calories per 30 minutes

Instructions:

• Place your forearms on the stability ball and extend your legs behind you.
• Keep your body in a straight line from head to heels.
• Hold the position, engaging your core.

Workout Table:

| Sets | Duration (seconds) | |------|--------------------| | 3 | 30 |

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3. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 100 calories per 30 minutes

Instructions:

• Place the stability ball between your lower back and a wall.
• Lower your body into a squat while keeping your back pressed against the ball.
• Push through your heels to return to standing.

Workout Table:

| Sets | Reps | |------|------| | 3 | 12 |

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4. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 120 calories per 30 minutes

Instructions:

• Lie on your back and hold the stability ball between your feet.
• Lift your legs and arms simultaneously, passing the ball from your feet to your hands.
• Lower back down and repeat.

Workout Table:

| Sets | Reps | |------|------| | 3 | 10 |

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5. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 60 calories per 30 minutes

Instructions:

• Lie face down on the stability ball with your feet anchored on the ground.
• Place your hands behind your head.
• Lift your upper body off the ball, squeezing your lower back muscles.
• Lower back down slowly.

Workout Table:

| Sets | Reps | |------|------| | 3 | 15 |

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Conclusion

Incorporating these stability ball exercises into your home workouts can significantly improve your core strength and overall fitness. For those seeking personalized guidance, consider HipTrain, which offers affordable live 1-on-1 personal training sessions from certified trainers. With flexible scheduling, you can easily fit workouts into your busy life, and did we mention it’s HSA/FSA approved?