Top 10 Stabilizing Exercises with a Stability Ball

Stability balls are fantastic tools for enhancing core strength, improving balance, and increasing overall stability. Whether you're a fitness novice or a seasoned athlete, incorporating stability ball exercises into your routine can lead to significant improvements in your performance and posture. Updated December 2025, here are the top 10 stability ball exercises to strengthen your core and enhance your home fitness routine.

1. Stability Ball Plank

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

Instructions:

• Place your forearms on the stability ball and extend your legs behind you.
• Keep your body straight from head to heels.
• Hold for 30-60 seconds.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30-60 sec|

2. Stability Ball Wall Squat

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

Instructions:

• Place the ball between your back and a wall.
• Lower your body into a squat while pressing against the ball.
• Hold for 5 seconds and return to standing.

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| N/A |

3. Stability Ball Pass

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

Instructions:

• Lie on your back, holding the ball between your feet.
• Lift your legs and arms simultaneously to pass the ball from your feet to your hands.
• Lower your limbs and repeat.

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| N/A |

4. Stability Ball Russian Twist

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

Instructions:

• Sit on the ball with your feet flat on the ground.
• Lean back slightly and lift your feet off the ground.
• Rotate your torso and touch the ground on each side.

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| N/A |

5. Stability Ball Hamstring Curl

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

Instructions:

• Lie on your back with your heels on the ball.
• Lift your hips off the ground and roll the ball towards you with your feet.
• Extend your legs back out.

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| N/A |

6. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 150-200 per 30 minutes

Instructions:

• Start in a plank position with your feet on the ball.
• Use your core to lift your hips and roll the ball towards your hands.
• Return to the plank position.

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | N/A |

7. Stability Ball Chest Press

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

Instructions:

• Sit on the ball and walk your feet forward until your upper back is on the ball.
• Hold dumbbells and press them above your chest.
• Lower and repeat.

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| N/A |

8. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 100-150 per 30 minutes

Instructions:

• Lie face down on the ball with your feet anchored.
• Lift your upper body off the ball while keeping your legs down.
• Lower back down.

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| N/A |

9. Stability Ball Side Crunch

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

Instructions:

• Sit on the ball and lean to one side.
• Place your hand behind your head and crunch to the side.
• Switch sides.

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| N/A |

10. Stability Ball Leg Lift

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

Instructions:

• Lie on your back with the ball under your feet.
• Lift your legs while keeping the ball in the air.
• Lower and repeat.

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| N/A |

With these top 10 stability ball exercises, you can enhance your core strength and stability right from the comfort of your home. For those looking to improve their fitness journey even further, consider the benefits of personalized training.