Best Home Workouts with a Stability Ball for 2025

Updated January 2026

Stability balls are an excellent addition to your home workouts, offering versatility and a unique challenge to your fitness routine. They engage your core, improve balance, and can enhance the effectiveness of various exercises. Here are the best stability ball workouts for 2025 that you can do from the comfort of your home.

1. Stability Ball Squats

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

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

How to Do It: Place the stability ball between your lower back and a wall. Squat down while keeping the ball in place, then return to standing.

2. Stability Ball Push-Ups

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

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

How to Do It: Place your hands on the stability ball and extend your legs behind you. Lower your chest toward the ball, then push back up.

3. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~180 calories per 30 minutes

| Sets | Duration | |----------|--------------| | 3 | 30-60 seconds|

How to Do It: Position your forearms on the stability ball and extend your legs behind you. Keep your body in a straight line from head to heels.

4. Stability Ball Leg Curls

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~160 calories per 30 minutes

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

How to Do It: Lie on your back with your heels on the ball. Lift your hips off the ground and curl the ball towards you with your feet.

5. Stability Ball Russian Twists

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

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

How to Do It: Sit on the ball and walk your feet forward until your back is supported. Twist your torso side to side while keeping your core engaged.

6. Stability Ball Chest Press

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

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

How to Do It: Lie back on the stability ball with your feet on the floor. Hold dumbbells above your chest, then lower them to the sides and press back up.

7. Stability Ball Wall Roll-Outs

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: ~220 calories per 30 minutes

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

How to Do It: Kneel in front of the ball and roll it forward while keeping your core tight, then roll it back to the starting position.

8. Stability Ball Back Extensions

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~140 calories per 30 minutes

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

How to Do It: Lie face down on the ball with your feet anchored. Lift your upper body off the ball, squeezing your lower back, then lower back down.

9. Stability Ball Hip Lifts

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~160 calories per 30 minutes

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

How to Do It: Lie on your back with your feet on the ball. Lift your hips toward the ceiling, squeezing your glutes at the top.

10. Stability Ball Overhead Throws

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: ~220 calories per 30 minutes

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

How to Do It: Stand with your feet shoulder-width apart, lift the ball overhead, and throw it down to the ground, engaging your core throughout.

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Incorporating these stability ball workouts into your routine can elevate your home fitness game. If you're looking for personalized guidance, consider HipTrain. We offer affordable live 1-on-1 video personal training sessions with certified trainers who can help you maximize your workouts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.