Top 10 Stability Ball Exercises for Home Workouts 2025

Updated December 2025

Stability balls are versatile tools that can elevate your home workouts by enhancing core strength, balance, and flexibility. These exercises are perfect for anyone looking to improve their fitness from the comfort of their home. Here are the top 10 stability ball exercises that you can easily incorporate into your routine, offering a mix of strength training and core workouts.

1. Stability Ball Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~50 calories in 20 minutes
• Sets/Reps: 3 sets of 15 reps
• Description: Lie on the stability ball with your lower back supported. Engage your core and lift your torso towards your knees, then lower back down.

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Stability Ball Crunch | 3 | 15 | N/A |

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2. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~80 calories in 20 minutes
• Sets/Reps: 3 sets of 30 seconds
• Description: Place your forearms on the ball and extend your legs behind you into a plank position. Keep your body straight and hold.

| Exercise | Sets | Duration | |-------------------|------|----------| | Stability Ball Plank | 3 | 30 sec |

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3. Stability Ball Wall Squat

• Equipment Needed: Stability ball, wall
• Difficulty Level: Beginner
• Calories Burned: ~60 calories in 20 minutes
• Sets/Reps: 3 sets of 12 reps
• Description: Position the ball between your back and the wall. Squat down until your thighs are parallel to the ground, then push back up.

| Exercise | Sets | Reps | |-------------------------|------|------| | Stability Ball Wall Squat | 3 | 12 |

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4. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~70 calories in 20 minutes
• Sets/Reps: 3 sets of 10 reps
• Description: Lie on your back holding the ball between your hands. Lift your legs and pass the ball from your hands to your feet and back.

| Exercise | Sets | Reps | |-------------------|------|------| | Stability Ball Pass | 3 | 10 |

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5. Stability Ball Leg Curl

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~90 calories in 20 minutes
• Sets/Reps: 3 sets of 12 reps
• Description: Lie on your back with your heels on the ball. Lift your hips and roll the ball towards you using your legs.

| Exercise | Sets | Reps | |-------------------|------|------| | Stability Ball Leg Curl | 3 | 12 |

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6. Stability Ball Push-Up

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: ~110 calories in 20 minutes
• Sets/Reps: 3 sets of 8-10 reps
• Description: Place your hands on the ball and perform push-ups, engaging your core for stability.

| Exercise | Sets | Reps | |-------------------|------|------| | Stability Ball Push-Up | 3 | 8-10 |

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7. Stability Ball Back Extension

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~60 calories in 20 minutes
• Sets/Reps: 3 sets of 15 reps
• Description: Position your hips on the ball and your feet on the ground. Lift your upper body off the ball, engaging your lower back.

| Exercise | Sets | Reps | |------------------------|------|------| | Stability Ball Back Extension | 3 | 15 |

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8. Stability Ball Side Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~70 calories in 20 minutes
• Sets/Reps: 3 sets of 12 reps per side
• Description: Sit on the ball and lean to one side, engaging your obliques as you lift your torso.

| Exercise | Sets | Reps | |--------------------------|------|------| | Stability Ball Side Crunch | 3 | 12 per side |

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9. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: ~100 calories in 20 minutes
• Sets/Reps: 3 sets of 10 reps
• Description: Start in a plank position with your feet on the ball. Use your core to lift your hips towards the ceiling, rolling the ball towards you.

| Exercise | Sets | Reps | |-------------------|------|------| | Stability Ball Pike | 3 | 10 |

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10. Stability Ball Hip Lift

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~50 calories in 20 minutes
• Sets/Reps: 3 sets of 15 reps
• Description: Lie on your back with your feet on the ball. Lift your hips to form a straight line from your shoulders to your knees.

| Exercise | Sets | Reps | |------------------------|------|------| | Stability Ball Hip Lift | 3 | 15 |

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These stability ball exercises not only enhance your core strength but also add variety to your home workout routine. If you're looking for personalized guidance on how to perform these exercises effectively, consider trying HipTrain. Our certified personal trainers provide live 1-on-1 video sessions, making it easy to fit workouts into your busy schedule, all at affordable pricing compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses!