Best Stability Ball Exercises for Core Stability 2025

Stability balls are a fantastic tool for enhancing core stability, improving balance, and increasing overall strength. As we step into 2025, incorporating these exercises into your routine can help you achieve your fitness goals efficiently. Here are the best stability ball exercises for core stability that you can start today.

Updated January 2026

1. Stability Ball Plank

• Description: Engage your core while maintaining a plank position with your feet on the ball.
• Reps: Hold for 30-60 seconds
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories per hour

2. Stability Ball Crunch

• Description: Sit on the ball and roll down until your lower back is supported, then perform a crunch.
• Reps: 15-20
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 150 calories per hour

3. Stability Ball Pass

• Description: Lie on your back holding the ball above your head, lift your legs, and pass the ball from your hands to your feet.
• Reps: 10-15
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: Approximately 250 calories per hour

4. Stability Ball Wall Squat

• Description: Place the ball between your back and the wall, perform a squat while keeping your core engaged.
• Reps: 12-15
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories per hour

5. Stability Ball Pike

• Description: Start in a plank position with your feet on the ball and roll the ball towards you by lifting your hips.
• Reps: 10-15
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: Approximately 300 calories per hour

6. Stability Ball Russian Twist

• Description: Sit on the ground with your feet elevated on the ball, twist your torso to touch the ground beside you.
• Reps: 15-20 (each side)
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories per hour

7. Stability Ball Back Extension

• Description: Lie face down on the ball, feet anchored, and lift your chest off the ball.
• Reps: 12-15
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 180 calories per hour

8. Stability Ball Bridge

• Description: Lie on your back with your feet on the ball and lift your hips to form a straight line from shoulders to knees.
• Reps: 12-15
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 150 calories per hour

9. Stability Ball Lateral Roll-Out

• Description: Kneel on the ground with the ball in front of you, roll the ball out to the side while maintaining core engagement.
• Reps: 10-12 (each side)
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: Approximately 250 calories per hour

10. Stability Ball Mountain Climbers

• Description: In a plank position with your hands on the ground and feet on the ball, alternate bringing knees to your chest.
• Reps: 30 seconds
• Sets: 3
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300 calories per hour

Incorporate Stability Ball Exercises

Adding stability ball exercises to your routine not only boosts core stability but also engages multiple muscle groups, making your workouts more efficient.

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