Best 7 Stability Ball Workouts for Core Strength at Home 2025

Updated January 2026

Stability balls are an excellent tool for enhancing core strength, stability, and balance. They challenge your muscles in unique ways, making your workouts more effective. Here are the Best 7 Stability Ball Workouts you can do at home to boost your core strength in 2025. With the right guidance, you can maximize your results—consider affordable personal training with HipTrain to ensure you're getting the most out of each session.

1. Stability Ball Plank

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories per 30 minutes

How to Perform:

• Start in a plank position with your forearms on the stability ball.
• Keep your body straight from head to heels.
• Hold for 30 seconds to 1 minute.

Sets/Reps: 3 sets of 30-60 seconds

2. Stability Ball Crunch

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories per 30 minutes

How to Perform:

• Sit on the stability ball and walk your feet forward until your lower back is supported by the ball.
• Cross your arms over your chest and crunch forward.
• Return to the starting position.

Sets/Reps: 3 sets of 15-20 reps

3. Stability Ball Rollout

Equipment Needed: Stability Ball
Difficulty Level: Advanced
Calories Burned: Approximately 200 calories per 30 minutes

How to Perform:

• Kneel in front of the stability ball and place your hands on it.
• Roll the ball forward while keeping your back straight, then pull it back.

Sets/Reps: 3 sets of 10-15 reps

4. Stability Ball Russian Twist

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories per 30 minutes

How to Perform:

• Sit on the ball with your feet flat on the floor.
• Lean back slightly and twist your torso to one side, then to the other.

Sets/Reps: 3 sets of 15 twists per side

5. Stability Ball Pass

Equipment Needed: Stability Ball
Difficulty Level: Advanced
Calories Burned: Approximately 200 calories per 30 minutes

How to Perform:

• Lie on your back holding the ball above your head.
• Lift your legs and pass the ball from your hands to your feet.
• Return to the starting position.

Sets/Reps: 3 sets of 10-12 reps

6. Stability Ball Side Plank

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories per 30 minutes

How to Perform:

• Position your forearm on the ball and your feet stacked.
• Lift your hips off the ground to form a straight line.
• Hold for 30-45 seconds.

Sets/Reps: 3 sets per side

7. Stability Ball Dead Bug

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories per 30 minutes

How to Perform:

• Lie on your back with the ball held between your hands and knees.
• Extend your right arm and left leg while keeping the ball in place, then switch.

Sets/Reps: 3 sets of 10-12 reps per side

Summary of Workouts

| Workout | Equipment | Difficulty Level | Calories Burned | Sets/Reps | |---------------------------|---------------|------------------|------------------|------------------------| | Stability Ball Plank | Stability Ball| Intermediate | 150 | 3 sets of 30-60 sec | | Stability Ball Crunch | Stability Ball| Beginner | 100 | 3 sets of 15-20 reps | | Stability Ball Rollout | Stability Ball| Advanced | 200 | 3 sets of 10-15 reps | | Stability Ball Russian Twist| Stability Ball| Intermediate | 120 | 3 sets of 15 twists/side | | Stability Ball Pass | Stability Ball| Advanced | 200 | 3 sets of 10-12 reps | | Stability Ball Side Plank | Stability Ball| Intermediate | 150 | 3 sets of 30-45 sec/side | | Stability Ball Dead Bug | Stability Ball| Beginner | 100 | 3 sets of 10-12 reps/side|

Get Started with HipTrain

To take your core workouts to the next level, consider personalized training with HipTrain. Our certified personal trainers offer live 1-on-1 video sessions that fit your schedule, making it easy to get the guidance you need from the comfort of your home. Plus, our affordable pricing and HSA/FSA eligibility mean you can invest in your health without breaking the bank.