Best Home Workouts with Stability Balls for Beginners

Updated January 2026

Stability balls are an excellent addition to any home workout routine, especially for beginners. They enhance balance, stability, and strength training while being versatile and fun. Here are the best stability ball workouts for beginners that you can easily do at home.

1. Stability Ball Squats

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

How to Perform:

• Stand with your back against the wall and place the stability ball between your lower back and the wall.
• Feet should be shoulder-width apart.
• Lower your body into a squat position, keeping your knees behind your toes.
• Return to standing.

Workout Table: | Sets | Reps | |------|------| | 3 | 10-15|

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2. Stability Ball Push-Ups

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

How to Perform:

• Place your hands on the stability ball and extend your legs back into a plank position.
• Lower your body toward the ball, keeping your elbows close to your body.
• Push back up to the starting position.

Workout Table: | Sets | Reps | |------|------| | 3 | 8-12 |

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3. Stability Ball Crunches

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

How to Perform:

• Sit on the stability ball and walk your feet forward until your lower back is against the ball.
• Cross your arms over your chest or place your hands behind your head.
• Engage your core and lift your upper body towards your knees.

Workout Table: | Sets | Reps | |------|------| | 3 | 12-15 |

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4. Stability Ball Wall Rollouts

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

How to Perform:

• Kneel in front of a wall with the stability ball.
• Place your forearms on the ball and roll it forward while keeping your core engaged.
• Roll back to the starting position.

Workout Table: | Sets | Duration | |------|----------| | 3 | 30 seconds |

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5. Stability Ball Leg Curls

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

How to Perform:

• Lie on your back with your heels on the stability ball.
• Lift your hips off the ground and curl the ball towards you using your legs.
• Extend your legs back out.

Workout Table: | Sets | Reps | |------|------| | 3 | 10-12 |

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6. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Medium
Calories Burned: Approximately 200-300 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 from head to heels.
• Hold for as long as possible.

Workout Table: | Sets | Duration | |------|----------| | 3 | 20-30 seconds |

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7. Stability Ball Back Extensions

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

How to Perform:

• Lie face down on the ball with your feet against a wall for support.
• Lift your upper body off the ball, engaging your lower back.
• Lower back down.

Workout Table: | Sets | Reps | |------|------| | 3 | 10-15 |

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8. Stability Ball Side Lunges

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

How to Perform:

• Stand with the stability ball in front of you.
• Step to the side with one leg, lowering into a lunge while keeping the ball close.
• Return to standing and switch sides.

Workout Table: | Sets | Reps | |------|------| | 3 | 10-12 (each side) |

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9. Stability Ball Shoulder Press

Equipment Needed: Stability ball, dumbbells (optional)
Difficulty Level: Medium
Calories Burned: Approximately 200-250 per 30 minutes

How to Perform:

• Sit on the stability ball with your feet flat on the ground.
• Hold dumbbells at shoulder height and press overhead.
• Lower back down to shoulder height.

Workout Table: | Sets | Reps | |------|------| | 3 | 10-12 |

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10. Stability Ball Russian Twists

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

How to Perform:

• Sit on the stability ball and walk your feet forward until your back is supported.
• Lean back slightly and twist your torso to the right, then to the left.

Workout Table: | Sets | Reps | |------|------| | 3 | 10-15 (each side) |

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Incorporating stability balls into your home workouts can greatly enhance your strength training routine. Not only are these exercises effective, but they are also beginner-friendly, making them perfect for anyone starting their fitness journey.

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