Best Stability Ball Exercises for Core and Balance in 2025

Updated January 2026

Stability balls are a fantastic tool for enhancing core strength and balance, making them perfect for home workouts. Whether you're a beginner or an advanced fitness enthusiast, incorporating stability ball exercises into your routine can elevate your fitness journey. Here’s a list of the Best Stability Ball Exercises for Core and Balance in 2025.

1. Stability Ball Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15-20 reps
• Calories Burned: Approximately 50 calories
• Instructions: Sit on the ball, walk your feet forward until your lower back is supported. Crunch forward, lifting your shoulders off the ball.

2. Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approximately 60 calories
• Instructions: Lie on your back, holding the ball above your head. Lift your legs and arms to pass the ball from your hands to your feet.

3. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 3 sets of 30-60 seconds
• Calories Burned: Approximately 70 calories
• Instructions: Place your forearms on the ball, extend your legs behind you, and hold a plank position, keeping your body straight.

4. Wall Ball Squats

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 55 calories
• Instructions: Place the ball between your lower back and a wall. Squat down, keeping your knees behind your toes, and return to standing.

5. Stability Ball Rollout

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 65 calories
• Instructions: Kneel behind the ball and roll it forward, extending your body while keeping your core engaged, then roll back.

6. Stability Ball Push-Up

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: Approximately 80 calories
• Instructions: Place your feet on the ball and hands on the ground. Perform push-ups while stabilizing your body.

7. Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 15-20 reps (each side)
• Calories Burned: Approximately 50 calories
• Instructions: Sit on the ball, lean back slightly, and twist your torso to one side, then the other, while keeping your feet off the ground.

8. Stability Ball Bridge

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 60 calories
• Instructions: Lie on your back with your feet on the ball. Lift your hips towards the ceiling, squeezing your glutes at the top.

9. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: Approximately 75 calories
• Instructions: Start in a plank position with your feet on the ball. Engage your core and pull the ball towards your chest by lifting your hips.

10. Stability Ball Side Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 30 seconds each side
• Calories Burned: Approximately 60 calories
• Instructions: Place your forearm on the ball and stack your feet. Lift your hips to create a straight line from head to heels.

Comparison Table of Stability Ball Exercises

| Exercise | Difficulty Level | Calories Burned | Equipment Needed | |-----------------------|------------------|------------------|-------------------------| | Stability Ball Crunch | Beginner | 50 | Stability ball | | Ball Pass | Intermediate | 60 | Stability ball | | Stability Ball Plank | Advanced | 70 | Stability ball | | Wall Ball Squats | Beginner | 55 | Stability ball | | Stability Ball Rollout | Intermediate | 65 | Stability ball | | Stability Ball Push-Up | Advanced | 80 | Stability ball | | Russian Twists | Intermediate | 50 | Stability ball | | Stability Ball Bridge | Beginner | 60 | Stability ball | | Stability Ball Pike | Advanced | 75 | Stability ball | | Stability Ball Side Plank| Intermediate | 60 | Stability ball |

Incorporating these stability ball exercises into your home workout routine can significantly improve your core strength and balance training. If you’re looking for personalized guidance, consider trying HipTrain. We offer affordable 1-on-1 live video personal training sessions with certified trainers, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!