Top 5 Stability Ball Workouts for Home Fitness

If you're looking to enhance your home fitness routine, stability ball workouts are an excellent choice. These versatile tools not only help improve core strength but also add variety to your workouts. Updated December 2025, here are the top 5 stability ball workouts you can easily incorporate at home.

1. Stability Ball Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | 15-20 | 3 | 30 seconds |

How to Do It:

1. Sit on the stability ball with your feet flat on the floor.
2. Walk your feet forward until your lower back is supported by the ball.
3. Place your hands behind your head and engage your core.
4. Crunch forward, lifting your shoulders off the ball.
5. Lower back down and repeat.

2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 60 calories per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | 10-15 | 3 | 30 seconds |

How to Do It:

1. Place the stability ball under your shins while in a push-up position.
2. Keep your body straight from head to heels.
3. Lower your chest towards the floor and push back up.
4. Maintain core stability throughout the movement.

3. Stability Ball Wall Squats

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 75 calories per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | 12-15 | 3 | 30 seconds |

How to Do It:

1. Place the stability ball between your lower back and a wall.
2. Stand with your feet shoulder-width apart.
3. Lower into a squat while the ball rolls along the wall.
4. Hold for a moment before returning to the starting position.

4. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 80 calories per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | Hold for 30-60 seconds | 3 | 30 seconds |

How to Do It:

1. Position 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. Engage your core and hold the position.

5. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70 calories per 30 minutes

| Reps | Sets | Duration | |----------|----------|--------------| | 12-15 | 3 | 30 seconds |

How to Do It:

1. Lie on your back with your heels on top of the stability ball.
2. Lift your hips off the ground and curl the ball towards you by bending your knees.
3. Straighten your legs back out and repeat.

Conclusion

Stability ball workouts are a fantastic way to build core strength and enhance your overall fitness at home. With the flexibility of these exercises, you can easily fit them into your busy schedule.

For personalized guidance and to enhance your workout experience, consider HipTrain's affordable live 1-on-1 personal training. Our certified trainers can help you maximize the benefits of these stability ball workouts, ensuring you perform them safely and effectively.