Top 5 Stability Ball Workouts for Effective Home Fitness 2025

Updated January 2026

Stability balls are an excellent addition to your home workout routine, offering a versatile way to enhance core strength, improve balance, and increase flexibility. In 2025, these workouts are more relevant than ever for those seeking effective home fitness solutions. Here are the top five stability ball workouts that you can easily integrate into your fitness regimen.

1. Stability Ball Crunches

Benefits: Strengthens the abdominal muscles and improves core stability.

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 50 calories in 15 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

How to Perform:

1. Sit on the stability ball with your feet flat on the floor.
2. Roll down until your lower back is supported by the ball.
3. Place your hands behind your head and lift your torso towards your knees.
4. Lower back down and repeat.

2. Stability Ball Plank

Benefits: Engages the entire core, shoulders, and glutes.

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 75 calories in 15 minutes

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

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 from head to heels.
3. Hold the position, engaging your core and glutes.

3. Stability Ball Wall Squats

Benefits: Strengthens the legs and improves balance.

• Equipment Needed: Stability ball, wall
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60 calories in 15 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

How to Perform:

1. Place the stability ball between your lower back and the wall.
2. Lower your body into a squat, keeping your knees behind your toes.
3. Push back up to standing.

4. Stability Ball Pike

Benefits: Targets the core and improves overall body strength.

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: Approximately 80 calories in 15 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 sec |

How to Perform:

1. Start in a plank position with your feet on the ball.
2. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.
3. Return to the plank position.

5. Stability Ball Russian Twists

Benefits: Enhances oblique strength and core stability.

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70 calories in 15 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 (each side) | 30 sec |

How to Perform:

1. Sit on the ball and walk your feet out until your lower back is supported.
2. Lean back slightly and twist your torso to the right, then to the left.
3. Keep your core engaged throughout the movement.

Conclusion

Incorporating these stability ball workouts into your home fitness routine can yield impressive results in strength, stability, and overall fitness. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.