Top 5 Stability Ball Exercises for Total Body Workouts at Home

Stability balls are a versatile and effective tool for enhancing your home workouts. They not only help improve core strength but also engage multiple muscle groups, making them perfect for total body workouts. Updated January 2026, here are the top 5 stability ball exercises you can easily incorporate into your home workout routine.

1. Stability Ball Squats

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

How to Perform:

1. Stand with your back against a stability ball, positioned against a wall.
2. Lower your body into a squat position, keeping your knees aligned over your ankles.
3. Hold for a moment and return to the starting position.

Reps/Sets:

• 3 sets of 12-15 reps

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|-----------| | Stability Ball Squats | 12-15 | 3 | 30-45 sec |

2. Stability Ball Push-Ups

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

How to Perform:

1. Place your hands on the stability ball, with your feet on the ground.
2. Lower your body into a push-up, keeping your core engaged.
3. Push back up to the starting position.

Reps/Sets:

• 3 sets of 8-12 reps

| Exercise | Reps | Sets | Duration | |----------------------|--------|------|-----------| | Stability Ball Push-Ups | 8-12 | 3 | 30-45 sec |

3. Stability Ball Plank

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

How to Perform:

1. Place your forearms on the stability ball and extend your legs behind you.
2. Keep your body in a straight line and hold the position.

Reps/Sets:

• 3 sets of 30-60 seconds

| Exercise | Time | Sets | Duration | |-------------------|--------|------|-----------| | Stability Ball Plank | 30-60 sec | 3 | 30-60 sec |

4. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 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 roll the ball towards you using your feet.
3. Roll the ball back out and lower your hips.

Reps/Sets:

• 3 sets of 10-15 reps

| Exercise | Reps | Sets | Duration | |------------------------|--------|------|-----------| | Stability Ball Hamstring Curls | 10-15 | 3 | 30-45 sec |

5. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 200-250 per 30 minutes

How to Perform:

1. Sit on the stability ball and walk your feet forward until your back is supported.
2. Hold a weight (if desired) and twist your torso to one side, then the other.

Reps/Sets:

• 3 sets of 12-15 reps per side

| Exercise | Reps | Sets | Duration | |-------------------------|--------|------|-----------| | Stability Ball Russian Twists | 12-15 per side | 3 | 30-45 sec |

Conclusion

Incorporating these stability ball exercises into your home workout routine can significantly enhance your core strength and overall fitness. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training. Our certified trainers work with you to create a workout plan tailored to your specific needs, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart investment in your health.