Best Home Workouts with Stability Balls for Full-Body Toning 2025

Updated December 2025

Stability balls are a fantastic tool for enhancing your home workouts, helping you achieve full-body toning while improving core stability. These versatile pieces of equipment are perfect for all fitness levels and can add an extra challenge to your routine. Here are the best stability ball workouts to incorporate into your home fitness regime for 2025.

1. Stability Ball Squats

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

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

Instructions: Stand with the stability ball between your lower back and a wall. Slowly squat down, keeping your weight in your heels. Return to standing.

2. Stability Ball Push-Ups

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

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

Instructions: Place your hands on the stability ball, walk your feet back until your body is in a straight line. Lower your chest toward the ball and push back up.

3. Stability Ball Plank

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

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

Instructions: Place your forearms on the stability ball and extend your legs behind you. Hold your body in a plank position, keeping your core tight.

4. Stability Ball Russian Twists

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

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

Instructions: Sit on the floor with your feet on the stability ball. Lean back slightly and twist your torso to touch the floor beside you.

5. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 180 per 30 minutes

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

Instructions: Lie on your back with your heels on the stability ball. Lift your hips and curl the ball towards you, then return to the starting position.

6. Stability Ball Chest Press

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

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

Instructions: Lie on the stability ball with your upper back supported. Hold dumbbells above your chest and lower them towards your shoulders, then press back up.

7. Stability Ball Mountain Climbers

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

| Sets | Duration | |----------|--------------| | 3 | 30-45 seconds |

Instructions: Place your hands on the stability ball in a plank position. Quickly alternate bringing your knees to your chest.

8. Stability Ball Shoulder Bridge

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

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

Instructions: Lie on your back with your feet on the ball. Lift your hips to form a straight line from your shoulders to your knees, then lower back down.

9. Stability Ball Side Crunches

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 180 per 30 minutes

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

Instructions: Sit on the ball and walk your feet forward until your lower back is supported. Crunch to the side, engaging your obliques.

10. Stability Ball Wall Roll-Out

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

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

Instructions: Stand a few feet away from a wall with the ball in front of you. Roll the ball out as you lean forward, then pull it back in.

These stability ball workouts are perfect for achieving full-body toning from the comfort of your home. If you're looking for personalized guidance, consider trying HipTrain's live 1-on-1 personal training sessions. With certified trainers, flexible scheduling, and affordable pricing, it's a great way to enhance your fitness journey. Plus, their services are HSA/FSA approved for eligible expenses!