Best Stability Ball Exercises for Full-Body Workouts at Home 2025

Updated December 2025

Stability balls are versatile and effective tools for enhancing core strength and overall fitness. They not only engage your core but also challenge your balance and stability, making them perfect for full-body workouts at home. Here’s a list of the best stability ball exercises to incorporate into your routine for a comprehensive workout.

1. Stability Ball Squats

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

How to Do It:
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 in place. Return to the starting position.

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2. Stability Ball Push-Ups

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 sec |

How to Do It:
Place your hands on the ball and extend your legs behind you, balancing on your toes. Lower your body into a push-up, ensuring your core is engaged. Push back up to the starting position.

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3. Stability Ball Plank

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

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

How to Do It:
Place your forearms on the stability ball and extend your legs behind you, forming a straight line from head to heels. Hold the position while keeping your core tight.

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4. Stability Ball Glute Bridge

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

How to Do It:
Lie on your back with your feet on the stability ball. Lift your hips toward the ceiling, squeezing your glutes at the top. Lower back down.

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5. Stability Ball Russian Twists

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

How to Do It:
Sit on the ball, then walk your feet out to roll your torso on the ball. Hold your hands together and twist your torso to each side.

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6. Stability Ball Leg Curls

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 sec |

How to Do It:
Lie on your back with your heels on the ball. Lift your hips off the ground and roll the ball towards you by bending your knees. Extend back out.

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7. Stability Ball Overhead Press

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 sec |

How to Do It:
Sit on the stability ball with a dumbbell in each hand. Press the weights overhead while keeping your back straight and core engaged.

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8. Stability Ball Back Extension

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

How to Do It:
Lie face down on the ball with your feet anchored. Lift your upper body while squeezing your back muscles, then lower back down.

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9. Stability Ball Mountain Climbers

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

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

How to Do It:
Place your hands on the ball and assume a plank position. Quickly bring one knee towards your chest and alternate legs.

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10. Stability Ball Side Crunches

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

How to Do It:
Sit on the ball and walk your feet out. Place one hand behind your head and crunch to the side, engaging your obliques.

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Incorporating these stability ball exercises into your home workouts can significantly enhance your core strength and overall fitness. If you’re looking for personalized guidance and motivation, consider trying HipTrain. Our certified personal trainers provide live 1-on-1 video sessions tailored to your needs, all at affordable prices compared to traditional gyms. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses.