Best Stability Ball Workouts for Home Fitness 2025

Updated December 2025

Stability balls are a fantastic addition to any home workout routine, enhancing core strength, balance, and flexibility. As we step into 2025, these workouts have gained popularity due to their versatility and effectiveness. Here are the best stability ball workouts to incorporate into your fitness regime this year.

1. Stability Ball Crunches

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 100 calories in 30 minutes
• Reps/Sets: 3 sets of 15-20 reps

How to Perform:

1. Sit on the stability ball and walk your feet forward until your back rests on the ball.
2. Place your hands behind your head.
3. Curl your torso up, engaging your core, then slowly lower back down.

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2. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150 calories in 30 minutes
• Reps/Sets: 3 sets of 10-15 reps

How to Perform:

1. Place your hands on the ball and extend your legs behind you.
2. Lower your body into a push-up by bending your elbows, then push back up.

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3. Stability Ball Squats

• Equipment Needed: Stability ball, wall
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 120 calories in 30 minutes
• Reps/Sets: 3 sets of 12-15 reps

How to Perform:

1. Position the stability ball between your lower back and the wall.
2. Lower your body into a squat while keeping your back pressed against the ball.

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4. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories in 30 minutes
• Duration: Hold for 30 seconds to 1 minute, 3 sets

How to Perform:

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, engaging your core.

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5. Stability Ball Leg Raises

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150 calories in 30 minutes
• Reps/Sets: 3 sets of 10-15 reps

How to Perform:

1. Lie on your back with your legs extended and heels on the ball.
2. Lift your legs towards the ceiling, then lower back down.

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6. Stability Ball Hamstring Curls

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 130 calories in 30 minutes
• Reps/Sets: 3 sets of 12-15 reps

How to Perform:

1. Lie on your back with your heels on the ball.
2. Lift your hips off the ground, then roll the ball towards you by bending your knees.

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7. Stability Ball Side Crunches

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100 calories in 30 minutes
• Reps/Sets: 3 sets of 12-15 reps each side

How to Perform:

1. Sit sideways on the ball and walk your feet forward until your back is supported.
2. Place your hands behind your head and curl to the side, engaging your obliques.

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8. Stability Ball Wall Pass

• Equipment Needed: Stability ball, wall
• Difficulty Level: Intermediate
• Calories Burned: Approximately 120 calories in 30 minutes
• Reps/Sets: 3 sets of 10-12 reps

How to Perform:

1. Stand facing a wall, holding the stability ball at chest level.
2. Push the ball against the wall, then catch it as it rebounds.

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9. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: Approximately 200 calories in 30 minutes
• Reps/Sets: 3 sets of 8-10 reps

How to Perform:

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

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10. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 130 calories in 30 minutes
• Reps/Sets: 3 sets of 15-20 reps

How to Perform:

1. Sit on the ball and walk your feet forward until your back is supported.
2. Hold a weight (optional) and twist your torso to one side, then the other.

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Conclusion

Incorporating stability ball workouts into your home fitness routine can lead to impressive results, especially as we embrace the trends of 2025. For personalized guidance and tailored workout plans, consider HipTrain, your affordable solution for live 1-on-1 personal training. Our certified trainers are here to help you reach your fitness goals with flexible scheduling and HSA/FSA eligibility for eligible expenses.