Best Stability Ball Exercises for Core Strength at Home

Stability balls are an excellent tool for enhancing core strength, improving balance, and adding variety to your home workouts. In this article, we present the best stability ball exercises to help you build a strong core from the comfort of your home. Updated January 2026, these exercises can be performed with minimal equipment and are suitable for various fitness levels.

1. Stability Ball Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-70 per 30 minutes
• Reps/Sets: 15-20 reps, 3 sets

How to Do It:

1. Sit on the stability ball with your feet flat on the floor.
2. Walk your feet forward, rolling the ball under your back until it supports your lower back.
3. Place your hands behind your head, engage your core, and lift your upper body towards your knees.
4. Lower back down and repeat.

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2. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60-80 per 30 minutes
• Duration: 30-60 seconds, 3 sets

How to Do It:

1. Place your forearms on the stability ball and extend your legs back, balancing on your toes.
2. Keep your body in a straight line from head to heels.
3. Hold the position while engaging your core.

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3. Stability Ball Roll-Out

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70-90 per 30 minutes
• Reps/Sets: 10-15 reps, 3 sets

How to Do It:

1. Kneel on the floor and place your hands on the stability ball.
2. Slowly roll the ball forward, extending your body while keeping your core tight.
3. Roll back to the starting position.

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4. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: Approximately 80-100 per 30 minutes
• Reps/Sets: 10-15 reps, 3 sets

How to Do It:

1. Lie on your back holding the stability ball between your hands and feet.
2. Lift your legs and arms simultaneously, passing the ball from your hands to your feet.
3. Lower back down and repeat.

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5. Stability Ball Russian Twist

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60-80 per 30 minutes
• Reps/Sets: 15-20 reps (each side), 3 sets

How to Do It:

1. Sit on the ball with your feet flat on the ground.
2. Lean back slightly and lift your feet off the ground.
3. Rotate your torso to one side, then the other, while holding a weight (optional).

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6. Stability Ball Wall Squat

• Equipment Needed: Stability ball, wall
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-70 per 30 minutes
• Reps/Sets: 10-15 reps, 3 sets

How to Do It:

1. Place the stability ball between your lower back and the wall.
2. Lower into a squat position, keeping your knees over your ankles.
3. Hold for a few seconds and return to standing.

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7. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: Approximately 80-100 per 30 minutes
• Reps/Sets: 8-12 reps, 3 sets

How to Do It:

1. Start in a plank position with your feet on the stability ball.
2. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.
3. Lower back down to the plank position.

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8. Stability Ball Back Extension

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60-80 per 30 minutes
• Reps/Sets: 10-15 reps, 3 sets

How to Do It:

1. Lie face down on the stability ball with your feet anchored on the ground.
2. Place your hands behind your head and lift your upper body off the ball.
3. Lower back down and repeat.

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Comparison Table of Stability Ball Exercises

| Exercise | Difficulty Level | Estimated Calories Burned (30 mins) | Reps/Sets | |-----------------------|-----------------|-------------------------------------|----------------| | Stability Ball Crunch | Beginner | 50-70 | 15-20 reps, 3 sets | | Stability Ball Plank | Intermediate | 60-80 | 30-60 sec, 3 sets | | Stability Ball Roll-Out| Intermediate | 70-90 | 10-15 reps, 3 sets | | Stability Ball Pass | Advanced | 80-100 | 10-15 reps, 3 sets | | Stability Ball Russian Twist| Intermediate | 60-80 | 15-20 reps, 3 sets | | Stability Ball Wall Squat| Beginner | 50-70 | 10-15 reps, 3 sets | | Stability Ball Pike | Advanced | 80-100 | 8-12 reps, 3 sets | | Stability Ball Back Extension| Intermediate| 60-80 | 10-15 reps, 3 sets |

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With these best stability ball workouts, you can efficiently build core strength at home. For those looking for personalized guidance, consider scheduling live 1-on-1 video personal training with HipTrain. Our certified trainers can help you master these exercises and create a fitness plan that fits your lifestyle—all at an affordable price.