Best Home Workouts Using a Stability Ball for 2025

Updated January 2026

Stability balls are not just for sitting at your desk; they can be a fantastic tool for home workouts, especially for enhancing core strength and stability. Here are the Best Home Workouts Using a Stability Ball for 2025 that you can easily incorporate into your routine, regardless of your fitness level. These workouts are designed to be effective, engaging, and can help you burn calories while improving your strength and flexibility.

1. Stability Ball Crunches

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 15-20 reps, 3 sets
• Calories Burned: Approximately 50-70 per session

Instructions: Sit on the stability ball with your feet flat on the floor. Roll down until your lower back is supported by the ball. Place your hands behind your head, engage your core, and lift your torso towards your knees.

2. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30-60 seconds, 3 sets
• Calories Burned: Approximately 60-80 per session

Instructions: Place your forearms on the stability ball and extend your legs behind you into a plank position. Keep your body straight from head to heels, engaging your core.

3. Stability Ball Wall Squats

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 70-90 per session

Instructions: Position the ball between your lower back and a wall. Squat down while keeping your back pressed against the ball, then return to standing.

4. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 10-12 reps, 3 sets
• Calories Burned: Approximately 80-100 per session

Instructions: Lie on your back holding the stability ball between your hands. Lift your legs and pass the ball from your hands to your feet, then return it to your hands.

5. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 8-12 reps, 3 sets
• Calories Burned: Approximately 80-120 per session

Instructions: Place your hands on the stability ball and extend your legs behind you. Perform a push-up while maintaining balance on the ball.

6. Stability Ball Leg Curls

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 60-80 per session

Instructions: Lie on your back with your feet on top of the stability ball. Lift your hips off the ground and roll the ball toward you using your heels.

7. Stability Ball Side Raises

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 50-70 per session

Instructions: Sit on the ball and lean slightly to one side, raising the opposite arm overhead. Switch sides after completing the reps.

8. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 15-20 reps, 3 sets
• Calories Burned: Approximately 70-90 per session

Instructions: Sit on the ball with your feet flat on the ground. Lean back slightly and twist your torso to touch the ground beside you, alternating sides.

9. Stability Ball Mountain Climbers

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Duration: 30-45 seconds, 3 sets
• Calories Burned: Approximately 80-110 per session

Instructions: Place your hands on the ball and get into a high plank position. Drive one knee towards your chest, then switch legs quickly.

10. Stability Ball Back Extensions

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 50-70 per session

Instructions: Lie face down on the stability ball with your feet anchored. Extend your arms in front and lift your upper body, engaging your lower back.

Conclusion

Incorporating these stability ball workouts into your home routine can significantly improve your core strength and overall fitness. Whether you are a beginner or advanced, these exercises can challenge you and help you achieve your fitness goals.

If you're looking for personalized guidance or a structured workout plan, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you maximize your stability ball workouts and ensure you're using the right techniques. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it easier to invest in your health!