Best Home Workouts with a Stability Ball for 2025

Updated December 2025

Stability balls are versatile tools that can enhance your home workout routine by improving core strength, balance, and flexibility. As we embrace the 2025 fitness trends, incorporating stability ball workouts into your regimen can yield remarkable results. Here’s a list of the best stability ball workouts you can do at home, ensuring you stay fit and engaged.

1. Stability Ball Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories
Sets/Reps: 3 sets of 15 reps

Instructions:

• Sit on the stability ball with your feet flat on the floor.
• Walk your feet forward until your lower back is supported by the ball.
• Place your hands behind your head and crunch forward, engaging your core.
• Return to the starting position.

2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70 calories
Sets/Duration: 3 sets of 30-60 seconds

Instructions:

• Place your forearms on the stability ball with your feet shoulder-width apart.
• Keep your body in a straight line from head to heels, engaging your core.
• Hold the position, ensuring your hips don’t sag.

3. Stability Ball Wall Squats

Equipment Needed: Stability ball, wall
Difficulty Level: Intermediate
Calories Burned: Approximately 80 calories
Sets/Reps: 3 sets of 12 reps

Instructions:

• Place the stability ball between your lower back and the wall.
• Lower your body into a squat position, keeping your knees behind your toes.
• Press back against the ball to return to standing.

4. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 90 calories
Sets/Reps: 3 sets of 10 reps

Instructions:

• Lie on your back and hold the stability ball above your head.
• Lift your legs and pass the ball from your hands to your feet.
• Lower your legs and arms back to the floor, then raise them to pass the ball back.

5. Stability Ball Rollouts

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 100 calories
Sets/Reps: 3 sets of 10 reps

Instructions:

• Kneel on the floor with the stability ball in front of you.
• Place your forearms on the ball and roll it forward, extending your body.
• Engage your core to roll back to the starting position.

6. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 60 calories
Sets/Reps: 3 sets of 15 reps

Instructions:

• Lie on your back with your feet on top of the stability ball.
• Lift your hips off the ground and roll the ball towards you using your heels.
• Roll the ball back out and lower your hips.

7. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 120 calories
Sets/Reps: 3 sets of 8 reps

Instructions:

• Start in a push-up position with your feet on the stability ball.
• Engage your core and lift your hips, rolling the ball towards your hands.
• Return to the starting position.

8. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70 calories
Sets/Reps: 3 sets of 15 reps per side

Instructions:

• Sit on the ball and walk your feet forward until your lower back is supported.
• Lean back slightly and twist your torso side to side, engaging your obliques.

9. Stability Ball Shoulder Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 80 calories
Sets/Reps: 3 sets of 12 reps

Instructions:

• Sit on the stability ball with dumbbells in each hand.
• Press the weights overhead while maintaining balance on the ball.

10. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories
Sets/Reps: 3 sets of 15 reps

Instructions:

• Lie face down on the stability ball with your feet anchored.
• Lift your upper body, engaging your lower back muscles, then lower back down.

Conclusion

Incorporating these stability ball workouts into your home routine can significantly enhance your core strength and overall fitness. With the flexibility of scheduling and the affordability of services like HipTrain, you can access certified personal trainers who offer live 1-on-1 video sessions tailored to your needs. Plus, you can use your HSA/FSA for eligible expenses, making your fitness journey even more accessible.