Top 10 Stability Ball Exercises for Home Workouts

Stability balls are fantastic tools for enhancing your home workouts by improving balance, strength, and flexibility. Whether you're a beginner or an advanced fitness enthusiast, these exercises can elevate your routine. Updated December 2025, here are the top 10 stability ball exercises you can incorporate into your home workouts.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-200 (per 30 minutes)

How to Perform:

1. Stand with your back against the wall and place the stability ball between your lower back and the wall.
2. Slowly squat down as if sitting in a chair, keeping the ball pressed against your back.
3. Return to standing.

| Sets | Reps | |------|------| | 3 | 12-15 |

2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-250 (per 30 minutes)

How to Perform:

1. Place your feet on the stability ball and your hands on the floor, creating a straight line from head to heels.
2. Lower your chest towards the ground and push back up.

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

3. Stability Ball Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 100-150 (per 30 minutes)

How to Perform:

1. Lie back on the stability ball with your feet flat on the ground and knees bent.
2. Place your hands behind your head and lift your torso towards your knees.

| Sets | Reps | |------|------| | 3 | 15-20 |

4. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 (per 30 minutes)

How to Perform:

1. Position your forearms on the ball and extend your legs behind you, balancing on your toes.
2. Keep your body in a straight line from head to heels.

| Sets | Duration | |------|----------| | 3 | 30-60 seconds |

5. Stability Ball Wall Roll

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 150-200 (per 30 minutes)

How to Perform:

1. Stand with your back against a wall, holding the stability ball at chest level.
2. Roll the ball down the wall by bending your knees and then roll it back up.

| Sets | Reps | |------|------| | 3 | 10-15 |

6. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 150-200 (per 30 minutes)

How to Perform:

1. Lie on your back with your heels on the stability ball.
2. Lift your hips off the ground and curl the ball towards you.

| Sets | Reps | |------|------| | 3 | 10-15 |

7. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-250 (per 30 minutes)

How to Perform:

1. Sit on the ball and walk your feet forward until your back is resting on the ball.
2. Hold a weight or your hands together and twist your torso from side to side.

| Sets | Reps | |------|------| | 3 | 15-20 (each side) |

8. Stability Ball Overhead Press

Equipment Needed: Stability ball and dumbbells
Difficulty Level: Intermediate
Calories Burned: 200-300 (per 30 minutes)

How to Perform:

1. Sit on the ball with your feet flat on the floor, holding dumbbells at shoulder height.
2. Press the weights overhead and lower back down.

| Sets | Reps | |------|------| | 3 | 10-12 |

9. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-200 (per 30 minutes)

How to Perform:

1. Lie on your back with your heels on the stability ball.
2. Lift your hips off the ground, squeezing your glutes at the top.

| Sets | Reps | |------|------| | 3 | 12-15 |

10. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 (per 30 minutes)

How to Perform:

1. Lie on your side with your lower arm on the ball and your legs extended.
2. Lift your hips off the ground, balancing on your forearm and the ball.

| Sets | Duration | |------|----------| | 3 | 30-60 seconds (each side) |

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Incorporating these stability ball exercises into your home workout routine can enhance your balance, core strength, and overall fitness. For personalized guidance, consider HipTrain's affordable live 1-on-1 personal training. Our certified trainers can help you make the most out of your stability ball workouts, all from the comfort of your home. Plus, our services are HSA/FSA approved!