Best Stability Ball Exercises for Home Workouts 2025

Updated January 2026

Stability balls are becoming a staple in home workouts for 2025, offering a versatile and effective way to enhance core strength and overall fitness. Whether you're a beginner or an advanced athlete, stability ball exercises can provide a fun and challenging workout. Here’s a list of the best stability ball exercises to incorporate into your home routine, along with details on equipment needed, difficulty levels, calories burned, and more.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~50 calories in 10 minutes
Sets/Reps: 3 sets of 30-60 seconds

How to Do It:

1. Place your forearms on the stability ball and extend your legs behind you, resting on your toes.
2. Keep your body in a straight line from head to heels.
3. Hold for the designated time, engaging your core throughout.

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2. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner to Intermediate
Calories Burned: ~60 calories in 10 minutes
Sets/Reps: 3 sets of 12-15 reps

How to Do It:

1. Stand with your back against the wall and place the stability ball between your lower back and the wall.
2. Slowly lower your body into a squat, keeping your knees behind your toes.
3. Push back up to the starting position.

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3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~70 calories in 10 minutes
Sets/Reps: 3 sets of 10-12 reps

How to Do It:

1. Lie on your back and hold the stability ball above your head.
2. Lift your legs and pass the ball between your hands and feet.
3. Return to the starting position and repeat.

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4. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~50 calories in 10 minutes
Sets/Reps: 3 sets of 12-15 reps

How to Do It:

1. Lie on your back with your feet on top of the stability ball.
2. Lift your hips towards the ceiling, squeezing your glutes at the top.
3. Lower back down and repeat.

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5. Stability Ball Wall Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~60 calories in 10 minutes
Sets/Reps: 3 sets of 8-10 reps

How to Do It:

1. Place your hands on the stability ball and walk your feet back until your body is in a straight line.
2. Lower your chest towards the ball and push back up.

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6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~55 calories in 10 minutes
Sets/Reps: 3 sets of 15-20 reps per side

How to Do It:

1. Sit on the floor with your feet elevated and hold the stability ball with both hands.
2. Lean back slightly and twist your torso to one side, then the other.

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7. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~65 calories in 10 minutes
Sets/Reps: 3 sets of 10-12 reps

How to Do It:

1. Lie on your back with your heels on the ball.
2. Lift your hips and roll the ball towards you, then roll it back out.

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8. Stability Ball Overhead Press

Equipment Needed: Stability ball and dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: ~70 calories in 10 minutes
Sets/Reps: 3 sets of 10-12 reps

How to Do It:

1. Sit on the stability ball with your feet firmly planted on the ground.
2. Hold dumbbells at shoulder height and press them overhead, then lower back down.

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9. Stability Ball Side Crunch

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~50 calories in 10 minutes
Sets/Reps: 3 sets of 12-15 reps per side

How to Do It:

1. Sit sideways on the ball and lean back slightly.
2. Crunch your side towards your hip and return to the starting position.

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10. Stability Ball Mountain Climbers

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~80 calories in 10 minutes
Sets/Reps: 3 sets of 30-60 seconds

How to Do It:

1. Place your hands on the stability ball and walk your feet back into a plank position.
2. Quickly drive your knees towards your chest one at a time.

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Incorporating these stability ball exercises into your home workouts can significantly enhance your core strength and overall fitness. For those who prefer personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions that fit into your busy schedule. With certified trainers and HSA/FSA eligibility, you can achieve your fitness goals from the comfort of your home.