Best Stability Ball Exercises for Core Strength at Home 2025

Updated January 2026

Stability balls are an excellent tool for enhancing core strength and stability right from the comfort of your home. They engage multiple muscle groups, improve balance, and can be used for a variety of exercises. Below, we’ve compiled the best stability ball exercises that will help you build a strong core in 2025.

1. Stability Ball Crunches

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

Instructions:

• Sit on the stability ball and walk your feet forward until your lower back is supported by the ball.
• Place your hands behind your head and crunch up, lifting your shoulders off the ball.
• Lower back down and repeat.

2. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30-60 seconds, 3 sets
• Calories Burned: Approximately 40-60 calories

Instructions:

• Place your forearms on the stability ball and extend your legs behind you.
• Keep your body straight from head to heels.
• Hold the position while engaging your core.

3. Stability Ball Rollouts

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 40-70 calories

Instructions:

• Kneel on the floor with the stability ball in front of you.
• Place your hands on the ball and roll it forward while keeping your core tight.
• Roll back to the starting position.

4. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 50-80 calories

Instructions:

• Lie on your back, holding the stability ball between your hands and feet.
• Lift your legs and arms simultaneously to pass the ball from your hands to your feet.
• Reverse the movement to return to the starting position.

5. Stability Ball Bridge

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

Instructions:

• Lie on your back with your feet on the stability ball and knees bent.
• Lift your hips towards the ceiling, engaging your glutes and core.
• Lower back down and repeat.

6. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 8-12 reps, 3 sets
• Calories Burned: Approximately 50-80 calories

Instructions:

• Start in a plank position with your feet on the stability ball.
• Engage your core and lift your hips towards the ceiling, rolling the ball towards you.
• Return to the starting position.

7. Stability Ball Side Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 20-30 seconds each side, 3 sets
• Calories Burned: Approximately 30-50 calories

Instructions:

• Lie on your side with your lower arm on the stability ball.
• Stack your legs on top of each other and lift your hips off the ground.
• Hold the position while keeping your body straight.

8. Stability Ball Wall Squats

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 40-60 calories

Instructions:

• Place the stability ball between your back and a wall.
• Squat down as if sitting in a chair, keeping your knees behind your toes.
• Return to standing and repeat.

9. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 15-20 reps, 3 sets
• Calories Burned: Approximately 40-60 calories

Instructions:

• Sit on the ball and walk your feet forward until your back is supported.
• Lean back slightly and twist your torso to each side, tapping the ground if possible.

10. Stability Ball Superman

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 30-50 calories

Instructions:

• Lie face down on the stability ball with your feet on the ground.
• Extend your arms and legs out, then lift them off the ball simultaneously.
• Lower back down and repeat.

Conclusion

Incorporating these stability ball exercises into your home workout routine can significantly enhance your core strength and overall fitness. They are effective, versatile, and can be adjusted to fit your fitness level.

For personalized guidance and support, consider trying HipTrain. Our certified trainers offer live 1-on-1 video personal training sessions, making it easier to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, making it an affordable choice compared to traditional gyms.