Best Stability Ball Workouts for Core Strength at Home

Updated January 2026

Stability balls are an excellent tool for enhancing core strength, improving balance, and providing a versatile workout option right in the comfort of your home. If you're looking to engage your core effectively while also enjoying the benefits of a full-body workout, here are the best stability ball workouts you can try.

1. Stability Ball Plank

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

• Sets: 3
• Duration: 30 seconds hold

How to do it:

1. Place your forearms on the stability ball with your elbows directly under your shoulders.
2. Extend your legs behind you, resting on your toes.
3. Keep your body in a straight line from head to heels.

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2. Stability Ball Crunch

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

• Sets: 3
• Reps: 15-20

How to do it:

1. Sit on the stability ball and walk your feet forward until your lower back is supported.
2. Place your hands behind your head.
3. Crunch your torso up, engaging your abs, and then lower back down.

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3. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 120-180 per 30 minutes

• Sets: 3
• Duration: 30 seconds hold

How to do it:

1. Place the stability ball against a wall and lean against it with your back.
2. Slide down into a squat position, ensuring your knees don't go past your toes.

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4. Stability Ball Pass

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

• Sets: 3
• Reps: 10-15

How to do it:

1. Lie on your back and hold the stability ball above your head with your arms extended.
2. Lift your legs and pass the ball from your hands to your feet, then lower back down.

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5. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 180-240 per 30 minutes

• Sets: 3
• Reps: 8-12

How to do it:

1. Start in a plank position with your feet on the stability ball.
2. Engage your core and lift your hips, rolling the ball towards your hands.

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6. Stability Ball Russian Twist

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

• Sets: 3
• Reps: 15-20 (each side)

How to do it:

1. Sit on the ground and lean back slightly, holding the stability ball with both hands.
2. Rotate your torso to one side, then the other, keeping your core engaged.

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7. Stability Ball Leg Curl

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

• Sets: 3
• Reps: 10-15

How to do it:

1. Lie on your back with your heels on the stability ball.
2. Lift your hips off the ground and curl the ball towards your glutes.

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8. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 120-180 per 30 minutes

• Sets: 3
• Reps: 15-20

How to do it:

1. Lie on your back with your feet on the stability ball.
2. Lift your hips up into a bridge position, squeezing your glutes.

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9. Stability Ball Superman

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

• Sets: 3
• Reps: 10-15

How to do it:

1. Lie face down on the stability ball with your feet and hands off the ground.
2. Lift your arms and legs simultaneously, holding for a moment before lowering.

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10. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 180-240 per 30 minutes

• Sets: 3
• Duration: 30 seconds each side

How to do it:

1. Place one forearm on the stability ball and stack your feet on top of each other.
2. Lift your hips off the ground, holding a straight line with your body.

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Conclusion

Incorporating these stability ball workouts into your routine can significantly improve your core strength and overall fitness. With HipTrain, you can access affordable personal training tailored to your needs, including guidance on how to perform these exercises correctly. Our certified trainers offer live 1-on-1 sessions, flexible scheduling for busy professionals, and HSA/FSA eligibility for your eligible expenses.