Best Stability Ball Exercises for Home Fitness 2025

Updated December 2025

Stability balls are an excellent addition to your home fitness routine, providing a versatile tool for improving balance, core strength, and overall stability. Whether you’re a beginner or an experienced fitness enthusiast, these exercises can be easily incorporated into your daily workouts. Here are the Best Stability Ball Exercises for Home Fitness in 2025:

1. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 30 seconds
• Calories Burned: ~60 calories

How to Perform:

1. Place your forearms on the stability ball.
2. Extend your legs behind you, balancing on your toes.
3. Keep your body in a straight line from head to heels.

2. Wall Ball Squats

• Equipment Needed: Stability ball, wall
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: ~50 calories

How to Perform:

1. Place the stability ball between your lower back and the wall.
2. Lower into a squat position while keeping the ball in place.
3. Return to standing.

3. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 8-12 reps
• Calories Burned: ~70 calories

How to Perform:

1. Place your feet on the stability ball and hands on the floor.
2. Lower your chest towards the ground while keeping your body straight.
3. Push back up to the starting position.

4. Stability Ball Hamstring Curls

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: ~50 calories

How to Perform:

1. Lie on your back with your heels on the stability ball.
2. Lift your hips off the ground and roll the ball towards you.
3. Extend your legs back out.

5. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps (each side)
• Calories Burned: ~40 calories

How to Perform:

1. Sit on the ball, walk your feet forward, and lean back slightly.
2. Hold a weight (optional) and twist your torso to the right, then to the left.

6. Stability Ball Back Extension

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

How to Perform:

1. Lie face down on the stability ball with your feet on the ground.
2. Lift your upper body while squeezing your glutes.
3. Lower back down.

7. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: ~80 calories

How to Perform:

1. Start in a push-up position with your feet on the ball.
2. Use your core to pull the ball towards your chest, raising your hips.
3. Return to the starting position.

8. Stability Ball Chest Press

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: ~60 calories

How to Perform:

1. Lie on the ball with your upper back supported and feet flat on the ground.
2. Hold dumbbells above your chest and lower them to the sides.
3. Press back up to the starting position.

9. Stability Ball Leg Lift

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps (each leg)
• Calories Burned: ~50 calories

How to Perform:

1. Lie on your back with the ball under your calves.
2. Lift your legs towards the ceiling while keeping your core engaged.
3. Lower back down without touching the ground.

10. Stability Ball Side Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12-15 reps (each side)
• Calories Burned: ~40 calories

How to Perform:

1. Sit sideways on the ball and place your feet firmly on the ground.
2. Lean to the side, crunching towards your hip.
3. Return to the starting position.

Workout Table Summary

| Exercise | Reps | Sets | Difficulty Level | Calories Burned | |------------------------------|-------|------|------------------|------------------| | Stability Ball Plank | 30s | 3 | Intermediate | ~60 | | Wall Ball Squats | 10-15 | 3 | Beginner | ~50 | | Stability Ball Push-Ups | 8-12 | 3 | Intermediate | ~70 | | Stability Ball Hamstring Curls| 12-15 | 3 | Intermediate | ~50 | | Stability Ball Russian Twists | 15 | 3 | Beginner | ~40 | | Stability Ball Back Extension | 10-15 | 3 | Intermediate | ~50 | | Stability Ball Pike | 8-10 | 3 | Advanced | ~80 | | Stability Ball Chest Press | 10-12 | 3 | Intermediate | ~60 | | Stability Ball Leg Lift | 10-12 | 3 | Intermediate | ~50 | | Stability Ball Side Crunch | 12-15 | 3 | Beginner | ~40 |

Incorporating these stability ball exercises into your home fitness routine can enhance your strength and stability while keeping your workouts engaging. For personalized guidance and to ensure you're getting the most out of your workouts, consider trying HipTrain's live 1-on-1 video personal training. Our certified trainers offer affordable sessions tailored to your needs, making it easier for busy professionals to fit fitness into their schedules. Plus, our services are HSA/FSA approved for eligible expenses.