Best Stability Ball Exercises for Effective Home Workouts 2025

Updated December 2025

Stability balls, also known as exercise balls or Swiss balls, are versatile tools that can enhance your home workouts. They engage your core, improve balance, and add variety to your fitness routine. Here’s a list of the best stability ball exercises to incorporate into your home workouts for 2025!

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes

How to Perform:

• Stand with your back against a wall and place the stability ball between your lower back and the wall.
• Lower into a squat position, keeping your knees behind your toes.
• Hold for a second, then push back up to standing.

Workout Table:

| Sets | Reps | |------|------| | 3 | 12-15|

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2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes

How to Perform:

• Place your hands on the stability ball and extend your legs behind you.
• Lower your chest toward the ball, then push back up.

Workout Table:

| Sets | Reps | |------|------| | 3 | 8-12 |

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3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

How to Perform:

• Place your forearms on the stability ball and extend your legs behind you.
• Keep your body in a straight line from head to heels.

Workout Table:

| Sets | Duration | |------|----------| | 3 | 30-60 sec |

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4. Stability Ball Wall Roll-Outs

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 250-300 per 30 minutes

How to Perform:

• Kneel in front of the ball and roll it forward, extending your body.
• Roll back to the starting position.

Workout Table:

| Sets | Reps | |------|------| | 3 | 10-12 |

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5. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes

How to Perform:

• Lie on your back with your heels resting on the ball.
• Lift your hips and roll the ball towards you, then extend back out.

Workout Table:

| Sets | Reps | |------|------| | 3 | 12-15 |

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6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

How to Perform:

• Sit on the ball and walk your feet forward until your back is supported.
• Hold a weight or medicine ball and twist your torso side to side.

Workout Table:

| Sets | Reps (each side) | |------|------------------| | 3 | 15-20 |

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7. Stability Ball Chest Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes

How to Perform:

• Lie back on the ball with your feet flat on the ground.
• Hold dumbbells above your chest and press them upward.

Workout Table:

| Sets | Reps | |------|------| | 3 | 10-12 |

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8. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

How to Perform:

• Lie face down on the ball with your feet anchored.
• Lift your chest off the ball, squeezing your glutes.

Workout Table:

| Sets | Reps | |------|------| | 3 | 12-15 |

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9. Stability Ball Side Leg Lifts

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes

How to Perform:

• Lie on your side with the ball between your legs.
• Lift the top leg while keeping the bottom leg on the ball.

Workout Table:

| Sets | Reps (each side) | |------|------------------| | 3 | 12-15 |

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10. Stability Ball Mountain Climbers

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 200-300 per 30 minutes

How to Perform:

• Place your hands on the ball and assume a plank position.
• Alternate bringing your knees toward your chest rapidly.

Workout Table:

| Sets | Duration | |------|----------| | 3 | 30-45 sec |

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Incorporating these stability ball exercises into your home workouts can significantly enhance your core strength and balance. For personalized guidance and affordable training options, consider signing up for HipTrain. Our certified personal trainers provide live 1-on-1 video sessions tailored to your fitness goals, all at prices that are more accessible than traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses!