Top 10 Stability Ball Exercises for Effective Home Workouts 2026

Updated January 2026

Stability balls, also known as exercise balls or Swiss balls, are fantastic tools for enhancing your home workouts. They not only improve core strength but also add an element of instability that challenges your balance and coordination. Here’s a list of the top 10 stability ball exercises you can incorporate into your routine to maximize your fitness results from home in 2026.

1. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~50 per 30 minutes

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

How to Do It:

• Sit on the stability ball with your feet flat on the ground and knees at a 90-degree angle.
• Lean back slightly, engaging your core, and perform a crunch by lifting your upper body towards your knees.

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2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~70 per 30 minutes

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

How to Do It:

• Place your forearms on the stability ball while your legs are extended behind you.
• Keep your body straight from head to heels, engaging your core.

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3. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~60 per 30 minutes

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

How to Do It:

• Position the ball against a wall and lean against it with your back.
• Squat down until your thighs are parallel to the ground, making sure your knees don’t go beyond your toes.

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4. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~80 per 30 minutes

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

How to Do It:

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

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5. Stability Ball Push-Up

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~90 per 30 minutes

| Sets | Reps | |------|------| | 3 | 8-12 |

How to Do It:

• Place the stability ball under your shins or feet.
• Perform push-ups while maintaining your balance on the ball.

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6. Stability Ball Hamstring Curl

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~70 per 30 minutes

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

How to Do It:

• Lie on your back with your heels on the stability ball.
• Lift your hips off the ground and roll the ball towards you using your feet.

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7. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~100 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30 sec |

How to Do It:

• Start in a push-up position with your feet on the stability ball.
• Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.

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8. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~70 per 30 minutes

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

How to Do It:

• Position the stability ball under your lower hip while lying on your side.
• Prop yourself up with your forearm and lift your body into a straight line.

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9. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~80 per 30 minutes

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

How to Do It:

• Sit on the ball, lean back slightly, and lift your feet off the ground.
• Rotate your torso to touch the ground on either side of your body.

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10. Stability Ball Superman

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~50 per 30 minutes

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

How to Do It:

• Lie face down on the stability ball, feet anchored on the ground.
• Lift your arms and legs simultaneously, engaging your back muscles.

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Incorporating these stability ball exercises into your home workouts will significantly enhance your core strength and overall fitness. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions that can be scheduled flexibly around your busy life. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.