Top 12 Stability Ball Exercises for Effective Home Workouts

Updated January 2026

Stability balls are a fantastic addition to any home workout routine, providing a versatile way to enhance core strength and stability. Whether you're a beginner or an experienced fitness enthusiast, incorporating these exercises can help you achieve your fitness goals. Here are the top 12 stability ball exercises that can effectively boost your workouts at home.

1. Stability Ball Crunch

• Sets: 3
• Reps: 15-20
• Difficulty Level: Beginner
• Calories Burned: Approximately 50 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Sit on the ball with your feet flat on the ground. Lean back while keeping your lower back on the ball, then crunch upward.

2. Stability Ball Plank

• Sets: 3
• Duration: 30-60 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Place your forearms on the ball and extend your legs behind you. Keep your body in a straight line from head to heels.

3. Stability Ball Wall Squat

• Sets: 3
• Reps: 10-15
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Position the ball between your back and a wall. Squat down until your thighs are parallel to the floor, then return to standing.

4. Stability Ball Pass

• Sets: 3
• Reps: 10-15
• Difficulty Level: Intermediate
• Calories Burned: Approximately 80 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Lie on your back, hold the ball between your hands, and lift it up while bringing your legs up. Pass the ball from your hands to your feet.

5. Stability Ball Leg Curl

• Sets: 3
• Reps: 10-15
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Lie on your back with your heels on the ball. Lift your hips and roll the ball towards you by bending your knees.

6. Stability Ball Pike

• Sets: 3
• Reps: 8-12
• Difficulty Level: Advanced
• Calories Burned: Approximately 90 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Start in a plank position with your feet on the ball. Lift your hips towards the ceiling, rolling the ball towards your hands.

7. Stability Ball Shoulder Press

• Sets: 3
• Reps: 10-15
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70 per 30 minutes
• Equipment Needed: Stability ball, dumbbells
• How to Perform: Sit on the ball with your feet flat on the ground. Hold dumbbells at shoulder height and press upwards.

8. Stability Ball Russian Twist

• Sets: 3
• Reps: 15-20 (each side)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Sit on the ball, lean back slightly, and twist your torso to touch the ground on each side.

9. Stability Ball Back Extension

• Sets: 3
• Reps: 10-15
• Difficulty Level: Intermediate
• Calories Burned: Approximately 50 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Lie face down on the ball with your feet on the ground. Lift your upper body, squeezing your glutes and lower back.

10. Stability Ball Lateral Roll

• Sets: 3
• Reps: 10-15 (each side)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Stand with the ball at your side. Roll the ball towards your opposite foot while bending at the waist.

11. Stability Ball Side Plank

• Sets: 3
• Duration: 20-30 seconds (each side)
• Difficulty Level: Advanced
• Calories Burned: Approximately 80 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Position the ball under your lower hip while balancing on your forearm. Keep your body straight and hold.

12. Stability Ball Hip Bridge

• Sets: 3
• Reps: 10-15
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60 per 30 minutes
• Equipment Needed: Stability ball
• How to Perform: Lie on your back with your heels on the ball. Lift your hips while squeezing your glutes.

Summary Table of Exercises

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (per 30 mins) | |-----------------------------|------|--------------------|------------------|---------------------------------| | Stability Ball Crunch | 3 | 15-20 | Beginner | 50 | | Stability Ball Plank | 3 | 30-60 seconds | Intermediate | 70 | | Stability Ball Wall Squat | 3 | 10-15 | Intermediate | 60 | | Stability Ball Pass | 3 | 10-15 | Intermediate | 80 | | Stability Ball Leg Curl | 3 | 10-15 | Intermediate | 70 | | Stability Ball Pike | 3 | 8-12 | Advanced | 90 | | Stability Ball Shoulder Press| 3 | 10-15 | Intermediate | 70 | | Stability Ball Russian Twist | 3 | 15-20 (each side) | Intermediate | 60 | | Stability Ball Back Extension| 3 | 10-15 | Intermediate | 50 | | Stability Ball Lateral Roll | 3 | 10-15 (each side) | Intermediate | 70 | | Stability Ball Side Plank | 3 | 20-30 seconds (each side)| Advanced | 80 | | Stability Ball Hip Bridge | 3 | 10-15 | Intermediate | 60 |

By incorporating these stability ball exercises into your home workouts, you'll not only improve your core strength but also enhance your overall fitness. For those looking for personalized guidance, HipTrain offers live 1-on-1 video personal training sessions with certified trainers at affordable prices.