Best Stability Ball Workouts for Core Strength at Home

Updated January 2026

Stability balls are excellent tools for enhancing your core strength while providing a fun and versatile workout experience. Incorporating stability ball workouts into your home fitness routine can lead to improved balance, stability, and overall strength. Here’s a list of the best stability ball workouts you can do at home to build your core strength effectively.

1. Stability Ball Crunches

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~50

How to Do It: Sit on the stability ball and walk your feet forward until your lower back is supported by the ball. With your hands behind your head, lift your torso towards your knees, engaging your core.

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2. Stability Ball Plank

• Reps: Hold for 30-60 seconds
• Sets: 3
• Duration: 10 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~70

How to Do It: Place your forearms on the ball and extend your legs behind you, balancing on your toes. Keep your body straight from head to heels, engaging your core.

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3. Stability Ball Pass

• Reps: 10-15
• Sets: 3
• Duration: 12 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~80

How to Do It: Lie on your back, holding the stability ball between your hands and feet. Raise your arms and legs simultaneously, passing the ball from your feet to your hands.

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4. Stability Ball Russian Twists

• Reps: 15-20 (each side)
• Sets: 3
• Duration: 10 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~60

How to Do It: Sit on the ball, lean back slightly, and lift your feet off the ground. Rotate your torso to the right and left, tapping the ground beside you with your hands.

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5. Stability Ball Wall Squats

• Reps: 10-15
• Sets: 3
• Duration: 12 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~100

How to Do It: Place the ball between your lower back and the wall. Lower into a squat while keeping the ball pressed against the wall, engaging your core throughout.

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6. Stability Ball Pike

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: ~90

How to Do It: Start in a plank position with your feet on the ball. Lift your hips towards the ceiling, rolling the ball towards your hands while keeping your legs straight.

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7. Stability Ball Back Extensions

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~50

How to Do It: Lie face down on the ball with your hips supported. Extend your arms and legs, then lift your torso off the ball, engaging your lower back.

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8. Stability Ball Side Leg Raises

• Reps: 15-20 (each side)
• Sets: 3
• Duration: 10 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~60

How to Do It: Lie on your side with the ball under your lower hip. Raise your top leg towards the ceiling, engaging your core to maintain balance.

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9. Stability Ball Mountain Climbers

• Reps: 15-20 (each leg)
• Sets: 3
• Duration: 10 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~80

How to Do It: Begin in a plank position with your hands on the ball. Drive one knee towards your chest, then switch legs quickly, maintaining a steady pace.

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10. Stability Ball Shoulder Taps

• Reps: 10-15 (each side)
• Sets: 3
• Duration: 10 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~70

How to Do It: In a plank position with your hands on the ball, alternate tapping your shoulders with the opposite hand while keeping your hips stable.

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Incorporating these stability ball workouts into your routine can significantly enhance your core strength and stability. For those looking to take their fitness journey to the next level, consider trying HipTrain for personalized 1-on-1 live video personal training. With affordable pricing, flexible scheduling, and certified trainers, HipTrain stands out as a top choice for home fitness. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.