Best Stability Ball Exercises for a Stronger Core at Home 2025

Updated January 2026

Stability balls are an excellent tool for enhancing core strength while allowing you to work out from the comfort of your home. These versatile pieces of equipment not only help improve balance and coordination but also engage multiple muscle groups. Here are the best stability ball exercises to strengthen your core effectively in 2025.

1. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30-60 seconds
• Calories Burned: Approximately 5-10 calories
• How to Do It:
  • Place your forearms on the stability ball and extend your legs behind you, resting on your toes.
  • Keep your body in a straight line from head to heels.
  • Engage your core and hold the position.

2. Stability Ball Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Sets/Reps: 3 sets of 15 reps
• Calories Burned: Approximately 10-15 calories
• How to Do It:
  • Sit on the ball and walk your feet forward until your lower back is supported.
  • Cross your arms over your chest and crunch upwards, engaging your core.

3. Stability Ball Russian Twist

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Sets/Reps: 3 sets of 10 reps per side
• Calories Burned: Approximately 15-20 calories
• How to Do It:
  • Sit on the ball and walk your feet out until your back is supported.
  • Lean back slightly and hold your hands together.
  • Rotate your torso to one side, then the other, keeping your core engaged.

4. Stability Ball Roll-Out

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Sets/Reps: 3 sets of 10 reps
• Calories Burned: Approximately 10-15 calories
• How to Do It:
  • Kneel on the floor with the ball in front of you.
  • Place your hands on the ball and roll it forward, extending your body.
  • Roll back to the starting position, focusing on using your core.

5. Stability Ball Wall Squat

• Equipment Needed: Stability ball, wall
• Difficulty Level: Beginner
• Sets/Reps: 3 sets of 12 reps
• Calories Burned: Approximately 15-20 calories
• How to Do It:
  • Place the ball between your lower back and the wall.
  • Squat down as if sitting in a chair, keeping your knees behind your toes.
  • Push back up to the starting position.

6. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Sets/Reps: 3 sets of 10 reps
• Calories Burned: Approximately 20-25 calories
• How to Do It:
  • Lie on your back and hold the ball between your hands.
  • Lift your legs and pass the ball from your hands to your feet, then return.

7. Stability Ball Side Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30 seconds per side
• Calories Burned: Approximately 5-10 calories
• How to Do It:
  • Lie on your side with your lower arm on the ball and feet stacked.
  • Lift your hips to create a straight line from head to heels.

8. Stability Ball Bridge

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Sets/Reps: 3 sets of 15 reps
• Calories Burned: Approximately 10-15 calories
• How to Do It:
  • Lie on your back with your feet on the ball.
  • Lift your hips to form a straight line from knees to shoulders.

9. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Sets/Reps: 3 sets of 8 reps
• Calories Burned: Approximately 15-20 calories
• How to Do It:
  • Start in a plank position with your feet on the ball.
  • Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.

10. Stability Ball Superman

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Sets/Reps: 3 sets of 10 reps
• Calories Burned: Approximately 15-20 calories
• How to Do It:
  • Lie face down on the ball with your feet on the floor.
  • Extend your arms and legs, then lift them off the ball simultaneously.

Workout Table Summary

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |----------------------------|------|---------------------|------------------|------------------| | Stability Ball Plank | 3 | 30-60 seconds | Intermediate | 5-10 | | Stability Ball Crunch | 3 | 15 | Beginner | 10-15 | | Stability Ball Russian Twist | 3 | 10 per side | Intermediate | 15-20 | | Stability Ball Roll-Out | 3 | 10 | Intermediate | 10-15 | | Stability Ball Wall Squat | 3 | 12 | Beginner | 15-20 | | Stability Ball Pass | 3 | 10 | Advanced | 20-25 | | Stability Ball Side Plank | 3 | 30 seconds per side | Intermediate | 5-10 | | Stability Ball Bridge | 3 | 15 | Beginner | 10-15 | | Stability Ball Pike | 3 | 8 | Advanced | 15-20 | | Stability Ball Superman | 3 | 10 | Intermediate | 15-20 |

Incorporating these stability ball exercises into your home workout routine can significantly enhance your core strength and overall fitness. For personalized guidance and to ensure proper form, consider trying HipTrain's affordable live 1-on-1 personal training sessions. With certified trainers and flexible scheduling, you can achieve your fitness goals without breaking the bank. Plus, your sessions are HSA/FSA approved, making it easier to invest in your health.