Best Home Workouts Using Stability Balls for 2025

Updated January 2026

Stability balls are not just fun to bounce on; they are a versatile piece of equipment that can elevate your home workouts. They engage your core, improve balance, and enhance overall strength, making them a fantastic addition to your fitness routine. Here are the best home workouts using stability balls for 2025 that will help you build core strength while working out at home.

1. Stability Ball Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 50-70 per 30 minutes
Reps/Sets: 3 sets of 15-20 reps

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Stability Ball Crunches | 15-20 | 3 | 5 mins |

How to Do It: Sit on the ball with your feet flat on the ground. Lean back slightly, keeping your lower back pressed against the ball. Engage your core and lift your torso towards your knees.

2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 70-90 per 30 minutes
Reps/Sets: 3 sets of 30-60 seconds

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

How to Do It: Place your forearms on the ball and extend your legs behind you, forming a straight line from head to heels. Hold the position, engaging your core throughout.

3. Stability Ball Wall Squats

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 60-80 per 30 minutes
Reps/Sets: 3 sets of 12-15 reps

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Stability Ball Wall Squats | 12-15 | 3 | 5 mins |

How to Do It: Position the ball between your lower back and a wall. Lower into a squat while keeping the ball in place. Push through your heels to return to standing.

4. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 80-100 per 30 minutes
Reps/Sets: 3 sets of 8-10 reps

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Stability Ball Push-Ups | 8-10 | 3 | 5 mins |

How to Do It: Place your hands on the ball and extend your legs behind you. Lower your body towards the ball, then push back up, keeping your core engaged.

5. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 50-70 per 30 minutes
Reps/Sets: 3 sets of 12-15 reps

| Exercise | Reps | Sets | Duration | |--------------------------|------|------|----------| | Stability Ball Hamstring Curls | 12-15 | 3 | 5 mins |

How to Do It: Lie on your back with your feet on the ball. Lift your hips off the ground and roll the ball towards you by bending your knees.

6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 60-80 per 30 minutes
Reps/Sets: 3 sets of 15-20 reps

| Exercise | Reps | Sets | Duration | |--------------------------|------|------|----------| | Stability Ball Russian Twists | 15-20 | 3 | 5 mins |

How to Do It: Sit on the ball with your feet flat. Lean back slightly, holding a weight or your hands together. Rotate your torso to one side, then the other.

7. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 50-70 per 30 minutes
Reps/Sets: 3 sets of 12-15 reps

| Exercise | Reps | Sets | Duration | |--------------------------|------|------|----------| | Stability Ball Back Extensions | 12-15 | 3 | 5 mins |

How to Do It: Lie face down on the ball, with your feet anchored. Lift your upper body off the ball while keeping your legs stable.

8. Stability Ball Shoulder Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Advanced
Calories Burned: 80-100 per 30 minutes
Reps/Sets: 3 sets of 10-12 reps

| Exercise | Reps | Sets | Duration | |--------------------------|------|------|----------| | Stability Ball Shoulder Press | 10-12 | 3 | 5 mins |

How to Do It: Sit on the ball with dumbbells at shoulder height. Press the weights overhead while maintaining balance on the ball.

9. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 80-100 per 30 minutes
Reps/Sets: 3 sets of 8-10 reps

| Exercise | Reps | Sets | Duration | |--------------------------|------|------|----------| | Stability Ball Pike | 8-10 | 3 | 5 mins |

How to Do It: Start in a plank position with your feet on the ball. Engage your core and lift your hips, rolling the ball towards your hands.

10. Stability Ball Side Leg Lifts

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 50-70 per 30 minutes
Reps/Sets: 3 sets of 12-15 reps

| Exercise | Reps | Sets | Duration | |--------------------------|------|------|----------| | Stability Ball Side Leg Lifts | 12-15 | 3 | 5 mins |

How to Do It: Lie on your side with your lower leg on the ball. Lift your top leg towards the ceiling while keeping your core engaged.

Conclusion

Incorporating stability ball exercises into your home workout routine can significantly improve your core strength and overall fitness. With affordable options like HipTrain's live 1-on-1 personal training, you can receive tailored guidance from certified trainers right from the comfort of your home. Plus, you can use your HSA/FSA for eligible expenses!