Best Home Workouts with Stability Ball 2025

Looking to enhance your fitness routine at home? Stability balls are a versatile piece of equipment that can elevate your workouts by improving core strength, balance, and flexibility. In this guide, we’ll explore the best home workouts using a stability ball, updated for December 2025. Let’s dive into these effective exercises!

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes

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

How to Perform: Place the stability ball against a wall and lean against it with your lower back. Perform squats by bending your knees and lowering your body while keeping the ball in place.

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2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec |

How to Perform: Place your hands on the stability ball and extend your legs behind you. Lower your body into a push-up while maintaining your balance.

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3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-250 per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

How to Perform: Place your forearms on the stability ball and extend your legs behind you. Keep your body in a straight line and hold the position.

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4. Stability Ball Hamstring Curl

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 sec |

How to Perform: Lie on your back with your feet on the stability ball. Lift your hips and curl the ball towards you by bending your knees.

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5. Stability Ball Wall Sit

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

How to Perform: Place the stability ball against a wall and lean against it. Slide down until your knees are at a 90-degree angle and hold.

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6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-250 per 30 minutes

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

How to Perform: Sit on the ball, lean back slightly, and lift your feet off the ground. Rotate your torso side to side, touching the ground beside you.

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7. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 100-150 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 sec |

How to Perform: Lie face down on the ball with your feet anchored. Raise your upper body off the ball, squeezing your lower back.

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8. Stability Ball Chest Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes

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

How to Perform: Sit on the ball, walk your feet out until your upper back is on the ball. Hold dumbbells and press them upward while keeping your core engaged.

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9. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 250-300 per 30 minutes

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

How to Perform: Start in a plank position with your feet on the ball. Use your core to lift your hips towards the ceiling, rolling the ball towards your chest.

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10. Stability Ball Side Crunch

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 150-200 per 30 minutes

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

How to Perform: Sit on the ball and walk your feet forward, leaning back slightly. Crunch to one side, engaging your obliques, then switch sides.

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Incorporating these stability ball exercises into your home workout routine can significantly boost your core strength and overall fitness. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions. Our certified trainers can help you optimize your workouts from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.