Best Stability Ball Workouts for Home and Core Strength 2025

Updated January 2026

Stability balls are a fantastic addition to any home workout routine, especially for building core strength. They engage multiple muscle groups, improve balance, and can be used for a variety of exercises. Here are the best stability ball workouts you can incorporate into your 2025 fitness plans for maximum effectiveness.

1. Stability Ball Crunch

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

How to Perform: Sit on the ball with your feet flat on the ground. Roll down 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.

2. Stability Ball Plank

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

How to Perform: Place your forearms on the ball and extend your legs back into a plank position. Keep your body in a straight line from head to heels, engaging your core throughout.

3. Stability Ball Wall Squat

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 60-90 calories

How to Perform: Position the ball between your lower back and the wall. Squat down as if sitting in a chair while keeping your back against the ball. Ensure your knees do not go past your toes.

4. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 70-100 calories

How to Perform: Lie on your back holding the ball over your head. Engage your core and lift your legs while passing the ball from your hands to your feet. Lower back down and repeat.

5. Stability Ball Push-Up

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 8-12 reps, 3 sets
• Calories Burned: Approximately 80-120 calories

How to Perform: Place your hands on the ball and extend your legs back. Perform a push-up by lowering your chest towards the ball, keeping your core engaged.

6. Stability Ball Russian Twist

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 15-20 reps per side, 3 sets
• Calories Burned: Approximately 50-80 calories

How to Perform: Sit on the ball, lean back slightly, and lift your feet off the ground. Hold a weight or just your hands together, twist your torso to one side, then the other.

7. Stability Ball Bridge

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 40-60 calories

How to Perform: Lie on your back with your feet on the ball. Lift your hips off the ground, squeezing your glutes at the top, and then lower back down.

8. Stability Ball Side Lateral Raise

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 50-70 calories

How to Perform: Sit on the ball and hold a dumbbell in each hand. Lean slightly forward, raise your arms to the side until parallel to the ground, and lower them back down.

9. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 8-10 reps, 3 sets
• Calories Burned: Approximately 80-100 calories

How to Perform: Begin in a plank position with your feet on the ball. Engage your core and lift your hips, rolling the ball towards your hands. Return to the start position.

10. Stability Ball Single-Leg Balance

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Duration: 30 seconds per leg, 3 sets
• Calories Burned: Approximately 30-50 calories

How to Perform: Stand in front of the ball and place one foot on top. Balance on the leg while keeping the other leg lifted. Hold for 30 seconds and switch legs.

Summary Table of Stability Ball Workouts

| Exercise | Equipment Needed | Difficulty Level | Reps/Sets | Duration | Calories Burned | |-------------------------|------------------------|------------------|------------------|------------------|------------------| | Stability Ball Crunch | Stability ball | Beginner | 15-20 reps, 3 sets | - | 50-70 | | Stability Ball Plank | Stability ball | Intermediate | - | 30-60 seconds, 3 sets | 60-80 | | Stability Ball Wall Squat | Stability ball | Beginner | 12-15 reps, 3 sets | - | 60-90 | | Stability Ball Pass | Stability ball | Intermediate | 10-15 reps, 3 sets | - | 70-100 | | Stability Ball Push-Up | Stability ball | Advanced | 8-12 reps, 3 sets | - | 80-120 | | Stability Ball Russian Twist | Stability ball | Intermediate | 15-20 reps/side, 3 sets | - | 50-80 | | Stability Ball Bridge | Stability ball | Beginner | 10-15 reps, 3 sets | - | 40-60 | | Stability Ball Side Lateral Raise | Stability ball, dumbbells | Intermediate | 10-15 reps, 3 sets | - | 50-70 | | Stability Ball Pike | Stability ball | Advanced | 8-10 reps, 3 sets | - | 80-100 | | Stability Ball Single-Leg Balance | Stability ball | Beginner | - | 30 seconds/leg, 3 sets | 30-50 |

Conclusion

Incorporating these stability ball workouts into your home fitness routine can significantly enhance your core strength and overall fitness level. Remember, consistency is key! For those looking for personalized guidance, consider HipTrain, where you can access affordable 1-on-1 live personal training sessions with certified trainers. Plus, our sessions are HSA/FSA approved for eligible expenses, making it an economical option for busy professionals.