Best Home Workouts Using Just a Stability Ball 2025

Updated January 2026

Stability balls are a versatile piece of equipment that can elevate your home workouts, enhance core strength, and improve balance. They are perfect for all fitness levels and can be utilized in various exercises. Below, we've compiled the best stability ball workouts that you can do at home, requiring just this one piece of equipment.

1. Stability Ball Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~50-70 calories
Reps/Sets: 15-20 reps, 3 sets
Duration: 10 minutes

Instructions:

• Sit on the stability ball with your feet flat on the floor.
• Walk your feet forward, allowing the ball to roll under your lower back.
• Place your hands behind your head and crunch your torso up towards your knees.

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2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~60-80 calories
Reps/Sets: 10-15 reps, 3 sets
Duration: 12 minutes

Instructions:

• Place your hands on the stability ball and extend your legs behind you.
• Keep your body straight and lower your chest toward the ball.
• Push back up to the starting position.

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3. Stability Ball Wall Squats

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~70-90 calories
Reps/Sets: 10-15 reps, 3 sets
Duration: 10 minutes

Instructions:

• Place the stability ball between your lower back and a wall.
• Squat down until your thighs are parallel to the ground, keeping the ball in place.
• Return to standing.

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4. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~80-100 calories
Duration: Hold for 30-60 seconds, 3 sets

Instructions:

• Place your forearms on the stability ball and extend your legs behind you.
• Keep your body in a straight line from head to heels.

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5. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~70-90 calories
Reps/Sets: 12-15 reps, 3 sets
Duration: 10 minutes

Instructions:

• Lie on your back with your heels on top of the stability ball.
• Lift your hips and roll the ball towards you by bending your knees.

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6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~60-80 calories
Reps/Sets: 15-20 reps (each side), 3 sets
Duration: 10 minutes

Instructions:

• Sit on the ball and walk your feet forward until your back is on the ball.
• Hold a weight (optional) and twist your torso to each side.

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7. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~50-70 calories
Reps/Sets: 12-15 reps, 3 sets
Duration: 10 minutes

Instructions:

• Lie face down on the stability ball with your feet anchored.
• Lift your upper body off the ball and lower back down.

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8. Stability Ball Seated Shoulder Press

Equipment Needed: Stability ball and dumbbells
Difficulty Level: Intermediate
Calories Burned: ~80-100 calories
Reps/Sets: 10-12 reps, 3 sets
Duration: 10 minutes

Instructions:

• Sit on the stability ball with feet flat on the floor.
• Hold a dumbbell in each hand and press overhead.

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9. Stability Ball Mountain Climbers

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~100-120 calories
Reps/Sets: 30 seconds, 3 sets
Duration: 10 minutes

Instructions:

• Place your hands on the ball and get into a plank position.
• Alternate bringing your knees towards your chest rapidly.

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10. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~80-100 calories
Reps/Sets: 10-12 reps, 3 sets
Duration: 10 minutes

Instructions:

• Lie on your back and hold the ball above your head.
• Lift your legs and pass the ball from your hands to your feet.

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Conclusion

Incorporating these stability ball exercises into your home workout routine can significantly enhance your core strength and overall fitness. For those looking for personalized guidance, consider HipTrain’s affordable 1-on-1 live video personal training sessions. Our certified trainers can help you master these exercises, ensuring proper form and maximizing your results—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.