Top 8 Stability Ball Exercises for Home Workouts 2025

Stability balls are a fantastic tool for enhancing core strength and balance training right from the comfort of your home. Whether you're a fitness newbie or a seasoned athlete, incorporating these exercises into your routine can help improve stability, coordination, and overall strength. Updated January 2026, here are the top 8 stability ball exercises you can do at home.

1. Stability Ball Plank

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

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30-60 seconds |

How to Do It:

• Start in a push-up position with your feet on the stability ball.
• Engage your core and hold the position, ensuring your body forms a straight line from head to heels.

2. Stability Ball Wall Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes

| Sets | Reps | |------|------| | 3 | 10-15 |

How to Do It:

• Place the stability ball between your lower back and the wall.
• Squat down as if sitting in a chair, keeping your knees behind your toes.

3. Stability Ball Pass

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

| Sets | Reps | |------|------| | 3 | 10-12 |

How to Do It:

• Lie on your back, holding the stability ball between your hands.
• Lift your legs and pass the ball from your hands to your feet, then back again.

4. Stability Ball Russian Twist

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

| Sets | Reps | |------|------| | 3 | 15-20 per side |

How to Do It:

• Sit on the ball and walk your feet forward, leaning back slightly.
• Hold a weight or medicine ball and twist your torso to touch the ground beside you.

5. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes

| Sets | Reps | |------|------| | 3 | 12-15 |

How to Do It:

• Lie face down on the stability ball with your feet anchored on the ground.
• Lift your upper body off the ball and hold for a second before lowering.

6. Stability Ball Pike

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30-60 seconds |

How to Do It:

• Start in a plank position with your shins on the ball.
• Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.

7. Stability Ball Chest Press

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

| Sets | Reps | |------|------| | 3 | 10-12 |

How to Do It:

• Lie back on the stability ball with your feet flat on the floor.
• Hold a dumbbell in each hand and press upwards, engaging your chest.

8. Stability Ball Hamstring Curl

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

| Sets | Reps | |------|------| | 3 | 10-15 |

How to Do It:

• Lie on your back with your feet on the stability ball.
• Lift your hips off the ground and roll the ball towards you, then back out.

Conclusion

Incorporating these stability ball exercises into your home workouts can significantly enhance your core strength and balance. Remember, if you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making fitness more accessible for busy professionals.