Best Full-Body Home Workouts Using a Stability Ball 2025

Updated December 2025

Stability balls are versatile tools for enhancing your home workouts, allowing you to engage multiple muscle groups while improving balance and core strength. Whether you’re a beginner or looking to elevate your fitness routine, incorporating a stability ball can make your workouts more effective and enjoyable. Here are the best full-body home workouts using a stability ball, perfect for 2025!

1. Stability Ball Squats

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

Workout Table:

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 sec |

How to Do It: Place the stability ball between your lower back and a wall. Stand with your feet shoulder-width apart and squat down, keeping the ball pressed against the wall. Return to standing.

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2. Stability Ball Push-Ups

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

Workout Table:

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec |

How to Do It: Position your feet on the stability ball and hands on the ground. Lower your body into a push-up and return to starting position.

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3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 180 calories per 30 minutes

Workout Table:

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

How to Do It: Place your forearms on the ball and extend your legs behind you. Engage your core and hold the position.

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4. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 160 calories per 30 minutes

Workout Table:

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30 sec |

How to Do It: Sit on the ball with your feet flat on the ground. Lean back slightly and twist your torso side to side, engaging your core.

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5. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 180 calories per 30 minutes

Workout Table:

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

How to Do It: Lie on your back with your heels on the ball and lift your hips. Roll the ball towards you by bending your knees and then extend back out.

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6. Stability Ball Dead Bug

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

Workout Table:

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

How to Do It: Lie on your back holding the ball above your head. Lower opposite arm and leg while keeping the ball stable, then return to starting position.

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7. Stability Ball Overhead Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

Workout Table:

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

How to Do It: Sit on the ball with feet planted. Hold dumbbells at shoulder height and press overhead, engaging your core for stability.

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8. Stability Ball Bicycle Crunches

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 160 calories per 30 minutes

Workout Table:

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

How to Do It: Lie back on the ball and perform bicycle crunches by bringing your knees towards your chest while twisting your torso.

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9. Stability Ball Wall Sit

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

Workout Table:

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

How to Do It: Place the ball between your back and the wall. Slide down into a sitting position and hold.

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10. Stability Ball Tricep Dips

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 180 calories per 30 minutes

Workout Table:

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

How to Do It: Sit on the ball, then walk your feet out until your back is supported. Lower and raise your body using your arms.

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Incorporating these stability ball exercises into your routine can help you achieve a full-body workout from the comfort of your home. If you’re looking for personalized guidance, consider trying HipTrain. Our affordable 1-on-1 live personal training sessions can help you maximize your workouts, ensuring you’re performing exercises correctly and effectively.