Best Stability Ball Exercises for Home Workouts in 2025

Updated January 2026

Stability balls are a fantastic tool for home workouts, offering a versatile way to enhance your fitness routine while focusing on core strengthening. Whether you're a beginner or more advanced, these exercises can help improve your balance, flexibility, and overall strength. Here are the best stability ball exercises you can incorporate into your home workouts in 2025:

1. Stability Ball Crunches

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 15-20 reps, 3 sets
• Calories Burned: Approximately 50-70 per session

How to Do It: Sit on the ball with your feet flat on the ground. Walk your feet forward until your lower back is supported by the ball. Place your hands behind your head and lift your upper body towards your knees, engaging your core.

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2. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30-60 seconds, 3 sets
• Calories Burned: Approximately 60-80 per session

How to Do It: Place your forearms on the stability ball and walk your feet back until your body forms a straight line. Engage your core and hold the position.

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3. Stability Ball Leg Curls

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 70-90 per session

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, then extend back.

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4. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 8-12 reps, 3 sets
• Calories Burned: Approximately 80-100 per session

How to Do It: Place your hands on the ball and walk your feet back into a plank position. Perform push-ups by lowering your chest towards the ball.

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5. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 15-20 reps per side, 3 sets
• Calories Burned: Approximately 50-70 per session

How to Do It: Sit on the ball and walk your feet forward. Lean back slightly and hold a weight or your hands together. Twist your torso to one side, then the other.

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6. Stability Ball Wall Squats

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 60-80 per session

How to Do It: Place the ball against a wall and lean against it with your back. Squat down as if sitting in a chair, keeping your knees behind your toes.

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7. Stability Ball Back Extensions

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 60-80 per session

How to Do It: Lie face down on the ball with your feet anchored. Lift your upper body off the ball while keeping your legs stable.

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8. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 8-10 reps, 3 sets
• Calories Burned: Approximately 90-110 per session

How to Do It: Start in a plank position with your feet on the ball. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.

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9. Stability Ball Shoulder Press

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 10-12 reps, 3 sets
• Calories Burned: Approximately 70-90 per session

How to Do It: Sit on the ball and hold dumbbells at shoulder height. Press the weights overhead while maintaining balance on the ball.

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10. Stability Ball Side Lunges

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-12 reps per side, 3 sets
• Calories Burned: Approximately 60-80 per session

How to Do It: Stand with the ball in front of you. Step to the side into a lunge while pushing the ball forward. Return to standing and repeat on the other side.

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Conclusion

Incorporating these stability ball exercises into your home workouts will not only enhance your core strength but also improve your overall fitness. For personalized guidance and support, consider trying HipTrain's affordable 1-on-1 live personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses, HipTrain is a top choice for effective training at home.