Best Home Workouts Using a Stability Ball 2025

Updated January 2026

Stability balls are versatile pieces of equipment that can elevate your home workouts, targeting core strength and improving balance. Whether you’re a beginner or an experienced fitness enthusiast, incorporating stability ball workouts into your routine can yield impressive results. Here are the best home workouts using a stability ball that you can do in the comfort of your own home.

1. Stability Ball Crunches

Sets: 3
Reps: 15-20
Duration: 10 minutes
Calories Burned: 50-70
Difficulty Level: Beginner
Equipment Needed: Stability ball

How to Perform:

• Sit on the stability ball with your feet flat on the ground.
• Walk your feet forward, allowing the ball to roll under your lower back.
• Place your hands behind your head and crunch upwards, engaging your core.

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2. Stability Ball Plank

Sets: 3
Duration: 30-60 seconds
Calories Burned: 40-60
Difficulty Level: Intermediate
Equipment Needed: Stability ball

How to Perform:

• 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 and glutes.

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3. Stability Ball Wall Squats

Sets: 3
Reps: 12-15
Duration: 10 minutes
Calories Burned: 60-80
Difficulty Level: Intermediate
Equipment Needed: Stability ball

How to Perform:

• Position the stability ball against a wall and lean against it with your back.
• Lower into a squat, keeping your knees behind your toes.
• Hold for a second at the bottom, then push through your heels to return to standing.

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4. Stability Ball Rollouts

Sets: 3
Reps: 10-12
Duration: 10 minutes
Calories Burned: 50-70
Difficulty Level: Intermediate
Equipment Needed: Stability ball

How to Perform:

• Kneel on the ground with the stability ball in front of you.
• Place your forearms on the ball and roll it forward, extending your body.
• Engage your core and pull the ball back to the starting position.

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5. Stability Ball Pass

Sets: 3
Reps: 10-12
Duration: 10 minutes
Calories Burned: 60-80
Difficulty Level: Advanced
Equipment Needed: Stability ball

How to Perform:

• Lie on your back holding the stability ball between your hands and feet.
• Raise your arms and legs to meet in the middle, passing the ball from your hands to your feet.
• Lower back down and repeat.

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6. Stability Ball Push-Ups

Sets: 3
Reps: 8-10
Duration: 10 minutes
Calories Burned: 70-90
Difficulty Level: Intermediate
Equipment Needed: Stability ball

How to Perform:

• Place your feet on the stability ball and your hands on the ground, forming a plank.
• Lower your chest towards the ground, then push back up, keeping your body straight.

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7. Stability Ball Hamstring Curls

Sets: 3
Reps: 12-15
Duration: 10 minutes
Calories Burned: 50-70
Difficulty Level: Intermediate
Equipment Needed: Stability ball

How to Perform:

• Lie on your back with your heels on the stability ball.
• Lift your hips off the ground and roll the ball towards you by bending your knees.
• Extend your legs back out and repeat.

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8. Stability Ball Side Lunges

Sets: 3
Reps: 10-12 (each side)
Duration: 10 minutes
Calories Burned: 60-80
Difficulty Level: Intermediate
Equipment Needed: Stability ball

How to Perform:

• Stand with the stability ball in front of you.
• Step to the side with one leg, lowering into a lunge while keeping the ball in front.
• Push back to standing and alternate sides.

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9. Stability Ball Pike

Sets: 3
Reps: 8-10
Duration: 10 minutes
Calories Burned: 50-70
Difficulty Level: Advanced
Equipment Needed: Stability ball

How to Perform:

• Start in a plank position with your feet on the stability ball.
• Engage your core and lift your hips towards the ceiling, rolling the ball toward your hands.
• Lower back into a plank and repeat.

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10. Stability Ball Seated Russian Twists

Sets: 3
Reps: 15-20 (each side)
Duration: 10 minutes
Calories Burned: 50-70
Difficulty Level: Intermediate
Equipment Needed: Stability ball

How to Perform:

• Sit on the stability ball and walk your feet forward until your lower back is supported.
• Lean back slightly and twist your torso to one side, then the other, engaging your core throughout.

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Incorporating stability ball workouts into your routine not only enhances core strength but also improves balance and flexibility. If you’re looking for personalized guidance and accountability, consider HipTrain’s affordable live 1-on-1 video personal training. Our certified trainers can tailor workouts to your needs, making it easier to achieve your fitness goals from home.