Best Home Workouts Using a Stability Ball 2025

Updated January 2026

Stability balls are versatile tools that can enhance your home workouts by improving core strength, flexibility, and overall stability. They are perfect for anyone looking to add variety to their exercise routine without needing a lot of space or equipment. Below are the best stability ball workouts you can incorporate into your home fitness regimen in 2025.

1. Stability Ball Plank

Target Areas: Core, shoulders

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~150 calories per 30 minutes

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 for 30-60 seconds.

Workout Table:

| Exercise | Sets | Duration (seconds) | |-------------------|------|--------------------| | Stability Ball Plank | 3 | 30-60 |

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2. Stability Ball Wall Squats

Target Areas: Legs, glutes

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~200 calories per 30 minutes

How to Perform:

• Place the stability ball against a wall and lean against it with your back.
• Lower yourself into a squat position while keeping the ball in place.
• Hold for 2 seconds, then return to standing.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Wall Squats | 3 | 10-15 |

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3. Stability Ball Push-Ups

Target Areas: Chest, arms, core

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

How to Perform:

• Position your hands on the stability ball and extend your legs behind you.
• Lower your body towards the ball, then push back up.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Push-Ups | 3 | 8-12 |

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4. Stability Ball Hamstring Curls

Target Areas: Hamstrings, glutes

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~150 calories per 30 minutes

How to Perform:

• Lie on your back with your heels on the ball.
• Lift your hips off the ground and curl the ball towards you using your heels.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Hamstring Curls | 3 | 10-15 |

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5. Stability Ball Russian Twists

Target Areas: Core, obliques

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

How to Perform:

• Sit on the ball and walk your feet forward until your back is supported.
• With your hands together, twist your torso to one side, then the other.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Russian Twists | 3 | 10-12 per side |

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6. Stability Ball Back Extensions

Target Areas: Lower back, glutes

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

How to Perform:

• Lie face down on the ball with your feet anchored.
• Lift your torso to align with your legs, then lower back down.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Back Extensions | 3 | 10-15 |

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7. Stability Ball Chest Fly

Target Areas: Chest, shoulders

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

How to Perform:

• Lie on the ball with your back supported and hold the dumbbells above your chest.
• Lower the dumbbells out to the sides, then return to the starting position.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Chest Fly | 3 | 10-12 |

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8. Stability Ball Pike

Target Areas: Core, shoulders

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: ~250 calories per 30 minutes

How to Perform:

• Start in a plank position with your feet on the ball.
• Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Pike | 3 | 8-10 |

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9. Stability Ball Glute Bridge

Target Areas: Glutes, core

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

How to Perform:

• Lie on your back with your feet on the stability ball.
• Lift your hips towards the ceiling, squeezing your glutes at the top.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Glute Bridge | 3 | 10-15 |

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10. Stability Ball Overhead Press

Target Areas: Shoulders, arms

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

How to Perform:

• Sit on the ball with your feet flat on the floor.
• Hold dumbbells at shoulder height and press them overhead.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Overhead Press | 3 | 10-12 |

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Incorporating these stability ball workouts into your home fitness routine can significantly enhance your core strength and flexibility. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions that are HSA/FSA approved. Our certified trainers can help you get the most out of your workouts with flexible scheduling to fit your busy lifestyle.