Best Stability Ball Workouts to Enhance Your Home Routine

Stability balls are versatile tools that can elevate your home workouts by enhancing core strength, balance, and flexibility. Incorporating stability ball workouts into your routine not only adds variety but also challenges your body in new ways. Updated January 2026, here are the best stability ball workouts you can do at home to achieve your fitness goals.

1. Stability Ball Crunches

Target Muscles: Abdominals
Difficulty Level: Easy
Calories Burned: Approximately 50-70 per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

How to Do It: Sit on the stability ball with your feet flat on the floor. Lean back, allowing the ball to roll under your lower back. Engage your core and lift your upper body towards your knees.

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2. Stability Ball Plank

Target Muscles: Core, Shoulders
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

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

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3. Stability Ball Wall Squats

Target Muscles: Quadriceps, Glutes
Difficulty Level: Intermediate
Calories Burned: Approximately 70-90 per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 sec |

How to Do It: Place the stability ball against a wall and lean against it with your back. Squat down until your thighs are parallel to the ground, then push back up.

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4. Stability Ball Pass

Target Muscles: Core, Hip Flexors
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 sec |

How to Do It: Lie on your back and hold the stability ball between your hands and feet. Lift both your arms and legs simultaneously to pass the ball from your feet to your hands.

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5. Stability Ball Bridge

Target Muscles: Glutes, Hamstrings
Difficulty Level: Easy
Calories Burned: Approximately 50-70 per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

How to Do It: Lie on your back with your heels on the stability ball. Lift your hips towards the ceiling, squeezing your glutes at the top.

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6. Stability Ball Push-Ups

Target Muscles: Chest, Triceps, Core
Difficulty Level: Intermediate
Calories Burned: Approximately 70-90 per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 8-12 | 30 sec |

How to Do It: Place your feet on the stability ball and hands on the floor. Lower your body into a push-up, keeping your core engaged.

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7. Stability Ball Russian Twists

Target Muscles: Obliques
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

How to Do It: Sit on the ball with your feet on the ground. Lean back slightly and twist your torso side to side, touching the floor beside you with each twist.

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8. Stability Ball Leg Curls

Target Muscles: Hamstrings, Glutes
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 sec |

How to Do It: Lie on your back with your heels on the ball. Lift your hips off the ground and roll the ball towards you by bending your knees.

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9. Stability Ball Side Plank

Target Muscles: Core, Obliques
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30-45 sec|

How to Do It: Place one forearm on the stability ball and stack your feet on top of each other. Lift your hips off the ground, keeping your body straight.

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10. Stability Ball Overhead Press

Target Muscles: Shoulders, Core
Difficulty Level: Intermediate
Calories Burned: Approximately 70-90 per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

How to Do It: Sit on the stability ball with weights in both hands. Press the weights overhead while maintaining balance on the ball.

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Incorporating these stability ball workouts into your home routine can significantly enhance your core strength and overall fitness. For those looking for personalized guidance and motivation, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can help you maximize your workouts from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.