Best Stability Ball Exercises for Full-Body Workouts 2025

Updated December 2025

Stability balls are versatile fitness tools that can enhance your home workouts by improving balance, stability, and core strength. They can be incorporated into various exercises to create a full-body workout right in your living room. Here are the Best Stability Ball Exercises for Full-Body Workouts that you can easily integrate into your routine.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~200 per 30 minutes

How to Perform:

• Place the stability ball between your lower back and a wall.
• Stand with your feet shoulder-width apart.
• Lower your body into a squat while keeping the ball pressed against the wall.

Reps/Sets: 3 sets of 12-15 reps

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2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~300 per 30 minutes

How to Perform:

• Place your hands on the stability ball and extend your legs behind you.
• Keep your body straight and lower yourself into a push-up.

Reps/Sets: 3 sets of 8-10 reps

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3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~250 per 30 minutes

How to Perform:

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

Duration: 30-60 seconds, 3 sets

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4. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~200 per 30 minutes

How to Perform:

• Lie on your back with your heels resting on the ball.
• Lift your hips off the ground and curl the ball toward you using your heels.

Reps/Sets: 3 sets of 12-15 reps

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5. Stability Ball Chest Press

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

How to Perform:

• Lie on the stability ball with your upper back supported and feet flat on the ground.
• Hold dumbbells in each hand and press them upward.

Reps/Sets: 3 sets of 10-12 reps

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6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~150 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 to each side.

Reps/Sets: 3 sets of 15-20 reps per side

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7. Stability Ball Mountain Climbers

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~350 per 30 minutes

How to Perform:

• Place your hands on the stability ball and extend your legs behind you.
• Quickly alternate bringing your knees toward your chest.

Duration: 30 seconds, 3 sets

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8. Stability Ball Overhead Triceps Extension

Equipment Needed: Stability ball, dumbbell
Difficulty Level: Intermediate
Calories Burned: ~200 per 30 minutes

How to Perform:

• Sit on the ball and hold a dumbbell with both hands above your head.
• Bend your elbows to lower the dumbbell behind your head, then extend back up.

Reps/Sets: 3 sets of 10-12 reps

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9. Stability Ball Side Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~150 per 30 minutes

How to Perform:

• Sit sideways on the ball with your feet flat on the ground.
• Lean back and crunch to the side, engaging your obliques.

Reps/Sets: 3 sets of 15-20 reps per side

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10. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~200 per 30 minutes

How to Perform:

• Lie face down on the ball with your feet against a wall for support.
• Lift your upper body, engaging your lower back muscles.

Reps/Sets: 3 sets of 12-15 reps

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Incorporating these stability ball exercises into your home workouts can provide an effective full-body routine. For those looking for personalized guidance, consider HipTrain. Our certified personal trainers offer live 1-on-1 video training, making it convenient and affordable for busy professionals. Plus, our services are HSA/FSA approved for eligible expenses, allowing you to invest in your health without breaking the bank.