Best Home Workouts with a Stability Ball for Core Stability 2025

Stability balls are a fantastic tool for enhancing core stability and overall strength. In 2025, incorporating stability ball exercises into your home workout routine can not only boost core strength but also improve balance and coordination. Here are the best home workouts you can do with a stability ball, designed to challenge your core and fit seamlessly into your busy schedule.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | Hold for 30 seconds | 30 seconds rest between sets |

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

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2. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20 | 30 seconds rest between sets |

How to Do It: Sit on the stability ball and walk your feet forward until your lower back is supported by the ball. Perform a crunch by lifting your shoulders towards your knees.

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3. Stability Ball Roll-Out

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 130 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12 | 1-minute rest between sets |

How to Do It: Kneel in front of the stability ball, place your hands on it, and roll it forward while keeping your core engaged.

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4. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 110 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15 | 30 seconds rest between sets |

How to Do It: Place the stability ball between your back and the wall. Lower into a squat while keeping the ball in place.

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5. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 seconds rest between sets |

How to Do It: Lie on your back holding the stability ball between your hands. Lift your legs and arms simultaneously to pass the ball from your hands to your feet.

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6. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 140 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 1-minute rest between sets |

How to Do It: Start in a plank position with your feet on the stability ball. Pull the ball towards your chest by lifting your hips towards the ceiling.

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7. Stability Ball Side Leg Lift

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 90 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15 (each side) | 30 seconds rest between sets |

How to Do It: Lie on your side with the stability ball under your hip. Lift your top leg while keeping it straight.

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8. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 100 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15 | 30 seconds rest between sets |

How to Do It: Lie face down on the stability ball and lift your chest off the ball while keeping your feet on the ground.

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9. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20 (each side) | 30 seconds rest between sets |

How to Do It: Sit on the ground with your feet off the floor, holding the stability ball. Rotate your torso to touch the ball to the ground beside you.

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10. Stability Ball Mountain Climbers

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 130 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 30 seconds | 1-minute rest between sets |

How to Do It: Start in a plank position with your feet on the stability ball. Quickly alternate bringing your knees towards your chest.

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Conclusion

Incorporating these stability ball exercises into your home workout routine can significantly improve your core stability and overall fitness. With the flexibility of scheduling workouts around your busy life, HipTrain offers affordable 1-on-1 live personal training sessions that are HSA/FSA approved. Our certified personal trainers can help you get the most out of your stability ball workouts and create a personalized plan tailored to your goals.