Top 7 Stability Ball Exercises for Home Workouts 2025

Updated December 2025

Stability balls are a fantastic and versatile tool for enhancing your fitness routine at home. They engage your core, improve balance, and can be used for strength training. Here are the top 7 stability ball exercises that you can easily incorporate into your home workouts for 2025.

1. Stability Ball Squats

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

How to Perform:

• Stand with your back against the wall and place the stability ball between the wall and your lower back.
• Lower into a squat position, keeping your knees behind your toes.
• Hold for 2 seconds, then return to standing.

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

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2. Stability Ball Push-Ups

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

How to Perform:

• Place your hands on the stability ball, shoulder-width apart.
• Walk your feet back until your body is in a straight line from head to heels.
• Lower your chest towards the ball, then push back up.

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 sec |

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3. Stability Ball Plank

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

How to Perform:

• Place your forearms on the stability ball and extend your legs back.
• Keep your body in a straight line, engaging your core.
• Hold for as long as possible.

Workout Table: | Sets | Duration | |------|----------| | 3 | 30-60 sec|

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4. Stability Ball Leg Curls

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

How to Perform:

• Lie on your back with your heels on the ball.
• Lift your hips off the ground and roll the ball towards you by bending your knees.
• Roll back out and repeat.

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

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5. Stability Ball Chest Press

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

How to Perform:

• Sit on the ball and walk your feet forward until your upper back is resting on the ball.
• Hold a dumbbell in each hand and press them upward above your chest.
• Lower the weights back to chest level.

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 sec |

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6. Stability Ball Russian Twists

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

How to Perform:

• Sit on the ball and walk your feet forward, keeping your back straight.
• Lean back slightly and lift your feet off the ground.
• Rotate your torso to one side, then to the other.

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

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7. Stability Ball Back Extensions

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

How to Perform:

• Lie face down on the ball, with your feet against a wall for stability.
• Place your hands behind your head and lift your chest off the ball.
• Lower back down and repeat.

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

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Incorporating these stability ball exercises into your home workouts can significantly enhance your strength and stability. For personalized guidance on perfecting these exercises, consider HipTrain. Our certified personal trainers offer live 1-on-1 video training sessions at an affordable rate compared to traditional gyms, and we are HSA/FSA approved for eligible expenses.