Best Home Workouts Using a Stability Ball for Core and Balance

Stability balls are versatile pieces of equipment that can enhance your core strength, balance, and overall fitness. With the right exercises, you can effectively work out at home, targeting multiple muscle groups while enjoying the benefits of personalized coaching. Updated December 2025, here are the best home workouts using a stability ball to help you achieve your fitness goals.

1. Stability Ball Crunches

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

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

How-To: Sit on the stability ball, walk your feet forward, and roll down until your lower back is supported. Engage your core and lift your shoulders off the ball, then lower back down.

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2. Plank with Stability Ball

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

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

How-To: Place your forearms on the ball and extend your legs behind you. Keep your body in a straight line from head to heels, engaging your core throughout.

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3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 250 per 30 minutes

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

How-To: Lie on your back holding the stability ball between your hands and feet. Lift both arms and legs simultaneously, passing the ball from your hands to your feet and back again.

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4. Wall Squats with Stability Ball

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

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

How-To: Place the stability ball against a wall and your lower back against the ball. Squat down as if sitting in a chair, then rise back up.

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5. Stability Ball Bridge

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

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

How-To: Lie on your back with your feet on the stability ball. Lift your hips towards the ceiling, squeezing your glutes, then lower back down.

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6. Russian Twists with Stability Ball

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 250 per 30 minutes

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

How-To: Sit on the ball, lean back slightly, and lift your feet off the ground. Rotate your torso to one side, then the other, engaging your core.

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7. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 300 per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 8-10 | 30 sec |

How-To: 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 towards you, then return to the plank.

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8. Stability Ball Side Leg Lifts

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

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

How-To: Lie on your side with your lower leg on the stability ball. Lift your top leg towards the ceiling, then lower it back down.

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9. Stability Ball Supermans

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 250 per 30 minutes

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

How-To: Lie face down on the stability ball with your feet off the ground. Extend your arms and legs, lifting them simultaneously while squeezing your back muscles.

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10. Stability Ball Roll-Out

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 300 per 30 minutes

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

How-To: Kneel in front of the ball, placing your forearms on it. Roll the ball forward while keeping your core tight and return to the starting position.

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Incorporating these stability ball workouts into your routine can significantly improve your core strength and balance. For those looking for personalized coaching, HipTrain offers affordable 1-on-1 live personal training sessions tailored to your fitness level and goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.