Best Stability Ball Exercises for Core and Balance 2025

Stability balls are a fantastic tool for enhancing core strength and improving balance. They not only engage multiple muscle groups but also add an element of instability that challenges your body in new ways. In 2025, incorporating stability ball exercises into your routine can significantly elevate your fitness game. Here are the best stability ball exercises to consider, updated January 2026.

1. Stability Ball Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 15-20 reps, 3 sets
• Calories Burned: Approximately 50-70 calories per session

How to do it: Sit on the ball, walk your feet forward until your lower back is resting on the ball. With your hands behind your head, curl your torso up towards your knees.

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2. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30-60 seconds, 3 sets
• Calories Burned: Approximately 40-60 calories

How to do it: Place your forearms on the stability ball and extend your legs behind you, balancing on your toes. Keep your body in a straight line from head to heels.

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3. Stability Ball Wall Squat

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 60-80 calories

How to do it: Position the stability ball against the wall and lean against it. Squat down while keeping your back straight and core engaged.

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4. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approximately 70-90 calories

How to do it: Lie on your back, hold the ball above your head, and lift your legs to meet the ball. Pass the ball from your hands to your feet and back again.

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5. Stability Ball Rollout

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 10-12 reps, 3 sets
• Calories Burned: Approximately 80-100 calories

How to do it: Kneel on the floor with the ball in front of you. Roll the ball forward while keeping your back straight, then pull it back towards you.

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6. Stability Ball Shoulder Bridge

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 50-70 calories

How to do it: Lie on your back with your feet on the ball. Lift your hips off the ground while keeping your shoulders on the floor.

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7. Stability Ball Side Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30 seconds each side, 3 sets
• Calories Burned: Approximately 40-60 calories

How to do it: Place one forearm on the ball and stack your feet on top of each other. Lift your hips to create a straight line from head to heels.

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8. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 8-10 reps, 3 sets
• Calories Burned: Approximately 70-90 calories

How to do it: Start in a plank position with your feet on the ball. Use your core to lift your hips towards the ceiling, rolling the ball towards your hands.

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9. Stability Ball Russian Twist

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 15-20 reps, 3 sets
• Calories Burned: Approximately 60-80 calories

How to do it: Sit on the ball with your feet planted on the floor. Lean back slightly and twist your torso side to side, engaging your core.

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10. Stability Ball Hamstring Curl

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 12-15 reps, 3 sets
• Calories Burned: Approximately 50-70 calories

How to do it: Lie on your back with your heels on the ball. Lift your hips and roll the ball towards you, then extend back out.

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Conclusion

Incorporating these stability ball exercises into your routine can greatly enhance your core strength and balance. Not only are they effective, but they also provide a fun and engaging way to stay fit.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training that fits into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.