Best Stability Ball Workouts for Core Stability at Home

Updated December 2025

Stability balls are an excellent tool for enhancing core stability, improving balance, and engaging multiple muscle groups. They offer a unique way to challenge your body while working out at home. Here are the best stability ball workouts that will help you develop a stronger core and boost your overall fitness.

1. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 15-20| 3 | 30 sec |

Instructions: Sit on the stability ball, walk your feet out until your lower back is supported by the ball. Place your hands behind your head, engage your core, and lift your upper body towards your knees.

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2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70 calories per 30 minutes

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

Instructions: Place your forearms on the ball and walk your feet back until your body forms a straight line from head to heels. Keep your core tight and hold the position.

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3. Stability Ball Roll-Out

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 60 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 sec |

Instructions: Kneel on the floor with the stability ball in front of you. Place your forearms on the ball and roll it forward while keeping your core engaged. Roll back to the starting position.

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4. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 15-20| 3 | 30 sec |

Instructions: Lie on your back with your feet on the stability ball. Lift your hips off the ground, forming a straight line from your shoulders to your knees. Lower back down and repeat.

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5. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 80 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 15-20| 3 | 30 sec |

Instructions: Sit on the stability ball and walk your feet out until your back is supported. Lean back slightly, lift your feet off the ground, and rotate your torso to touch the floor beside you with each side.

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6. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 90 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 sec |

Instructions: 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. Return to the starting position.

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7. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 60 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 sec |

Instructions: Place the stability ball between your lower back and the wall. Slide down into a squat position, keeping your knees behind your toes. Push back up to standing.

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8. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 sec |

Instructions: Lie on your back holding the ball between your hands. Lift your legs and arms to pass the ball from your hands to your feet. Lower both arms and legs to the ground and repeat.

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9. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 80 calories per 30 minutes

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

Instructions: Position one forearm on the ball and stack your feet on top of each other. Lift your hips off the ground to form a straight line from head to heels. Hold the position, then switch sides.

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10. Stability Ball Hamstring Curl

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 sec |

Instructions: 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 roll it back out.

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Incorporating these stability ball workouts into your home fitness routine can significantly improve your core stability and overall strength. If you’re looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers who can tailor workouts to your needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.