Best Stability Ball Workouts for Full-Body Home Fitness 2025

Updated December 2025

Stability balls are a fantastic addition to any home workout routine, offering a versatile way to enhance core strength, stability, and overall fitness. In 2025, we’ve rounded up the best stability ball workouts that you can easily incorporate into your fitness regimen. Whether you’re a beginner or an advanced fitness enthusiast, these exercises will help you achieve a full-body workout from the comfort of your home.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes
Reps/Sets: 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 squat down, keeping your knees behind your toes.
3. Press back up to the starting position.

| Exercise | Sets | Reps | Duration | |------------------|------|-------|------------| | Stability Ball Squats | 3 | 12-15 | 30 seconds |

2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes
Reps/Sets: 3 sets of 8-12 reps

How to Do It:

1. Position the stability ball under your shins while in a plank position.
2. Lower your chest to the floor, keeping your elbows close to your body.
3. Push back up to the starting position.

| Exercise | Sets | Reps | Duration | |------------------|------|-------|------------| | Stability Ball Push-Ups | 3 | 8-12 | 30 seconds |

3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes
Duration: 30-60 seconds, 3 sets

How to Do It:

1. Place your forearms on the ball and extend your legs behind you.
2. Keep your body in a straight line from head to heels.
3. Hold the position for the desired duration.

| Exercise | Sets | Duration | |------------------|------|----------| | Stability Ball Plank | 3 | 30-60 seconds |

4. Stability Ball Mountain Climbers

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 per 30 minutes
Reps/Sets: 3 sets of 15-20 reps

How to Do It:

1. Start in a plank position with your feet on the ball.
2. Bring one knee toward your chest, then switch legs in a running motion.

| Exercise | Sets | Reps | Duration | |------------------|------|-------|------------| | Stability Ball Mountain Climbers | 3 | 15-20 | 30 seconds |

5. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

How to Do It:

1. Lie on your back with your heels on the ball.
2. Lift your hips off the ground and roll the ball toward you by bending your knees.
3. Roll the ball back out to the starting position.

| Exercise | Sets | Reps | Duration | |------------------|------|-------|------------| | Stability Ball Hamstring Curls | 3 | 10-15 | 30 seconds |

6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes
Reps/Sets: 3 sets of 12-15 reps per side

How to Do It:

1. Sit on the ball with your feet flat on the ground.
2. Lean back slightly and lift your feet off the ground.
3. Rotate your torso to one side, then the other.

| Exercise | Sets | Reps | Duration | |------------------|------|-------|------------| | Stability Ball Russian Twists | 3 | 12-15 per side | 30 seconds |

7. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

How to Do It:

1. Lie face down on the ball, with your feet anchored on the ground.
2. Lift your upper body off the ball, squeezing your lower back muscles.
3. Lower back down to the starting position.

| Exercise | Sets | Reps | Duration | |------------------|------|-------|------------| | Stability Ball Back Extensions | 3 | 10-15 | 30 seconds |

8. Stability Ball Wall Sit

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes
Duration: 30-60 seconds, 3 sets

How to Do It:

1. Place the ball between your back and a wall.
2. Slide down into a squat position, keeping your knees behind your toes.
3. Hold for the desired duration.

| Exercise | Sets | Duration | |------------------|------|----------| | Stability Ball Wall Sit | 3 | 30-60 seconds |

9. Stability Ball Overhead Press

Equipment Needed: Stability ball, light dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes
Reps/Sets: 3 sets of 10-12 reps

How to Do It:

1. Sit on the ball with your feet flat on the ground, holding dumbbells at shoulder height.
2. Press the weights overhead until your arms are fully extended.
3. Lower back to shoulder height.

| Exercise | Sets | Reps | Duration | |------------------|------|-------|------------| | Stability Ball Overhead Press | 3 | 10-12 | 30 seconds |

10. Stability Ball Side Lateral Raises

Equipment Needed: Stability ball, light dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

How to Do It:

1. Sit on the ball, holding dumbbells at your sides.
2. Raise the weights out to the sides until they are parallel to the ground.
3. Lower back down to the starting position.

| Exercise | Sets | Reps | Duration | |------------------|------|-------|------------| | Stability Ball Side Lateral Raises | 3 | 10-15 | 30 seconds |

Incorporating these stability ball workouts into your routine can significantly enhance your core strength and overall fitness. For personalized guidance and support, consider trying HipTrain. Our certified personal trainers provide live 1-on-1 video training sessions that are more affordable than traditional gyms, and they are HSA/FSA approved for eligible expenses. With flexible scheduling, you can fit your workouts into your busy lifestyle.