Best 5 Stability Ball Exercises for Core Strength 2025

Stability balls are a fantastic tool for enhancing core strength and stability. They engage multiple muscle groups, improve balance, and can be easily incorporated into your workout routine. In this article, we’ll explore the best stability ball exercises for core strength, helping you build a solid foundation for all your fitness goals. Updated January 2026.

1. Stability Ball Crunch

Description: A classic core exercise that targets the abdominal muscles.

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 15-20 reps, 3 sets
• Duration: 10 minutes
• Calories Burned: Approximately 50

How to Perform:

1. Sit on the stability ball with your feet flat on the floor.
2. Roll down until your lower back is on the ball and your shoulders are off.
3. Engage your core and lift your upper body towards your knees, squeezing your abs.
4. Lower back down and repeat.

2. Stability Ball Plank

Description: A challenging exercise that engages the entire core while improving stability.

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: Hold for 30-60 seconds, 3 sets
• Duration: 5 minutes
• Calories Burned: Approximately 40

How to Perform:

1. Start in a plank position with your feet on the stability ball and your hands on the floor.
2. Keep your body in a straight line from head to heels.
3. Hold the position, engaging your core throughout.

3. Stability Ball Pass

Description: An advanced exercise that targets the lower abs and improves coordination.

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 10-15 reps, 3 sets
• Duration: 15 minutes
• Calories Burned: Approximately 60

How to Perform:

1. Lie on your back holding the stability ball above your head.
2. Lift your legs and the ball simultaneously, passing the ball from your hands to your feet.
3. Lower back down and repeat.

4. Stability Ball Rollout

Description: This exercise works the entire core, especially the obliques.

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Duration: 10 minutes
• Calories Burned: Approximately 45

How to Perform:

1. Kneel on the floor with the stability ball in front of you.
2. Place your forearms on the ball and roll it forward, extending your body.
3. Use your core to pull the ball back to the starting position.

5. Stability Ball Russian Twist

Description: A great exercise for targeting the oblique muscles.

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 15-20 reps per side, 3 sets
• Duration: 10 minutes
• Calories Burned: Approximately 50

How to Perform:

1. Sit on the stability ball with your feet flat on the floor.
2. Lean back slightly and lift your feet off the ground.
3. Rotate your torso to one side, then the other, while holding a weight or medicine ball for added resistance.

Summary Table of Exercises

| Exercise | Reps | Sets | Duration | Difficulty Level | Calories Burned | |------------------------|-----------|------|-----------|------------------|------------------| | Stability Ball Crunch | 15-20 | 3 | 10 mins | Beginner | 50 | | Stability Ball Plank | 30-60 sec | 3 | 5 mins | Intermediate | 40 | | Stability Ball Pass | 10-15 | 3 | 15 mins | Advanced | 60 | | Stability Ball Rollout | 10-15 | 3 | 10 mins | Intermediate | 45 | | Stability Ball Russian Twist | 15-20 per side | 3 | 10 mins | Intermediate | 50 |

Incorporating these stability ball exercises into your fitness routine can significantly enhance your core strength, improving your overall performance in other workouts. If you're looking for guidance and personalized training, consider trying HipTrain, which offers affordable 1-on-1 live personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.