Best Stability Ball Exercises for Core Strength

Stability balls, also known as exercise balls or Swiss balls, are fantastic tools for enhancing core strength, balance, and overall fitness. As we look ahead to fitness trends in 2025, incorporating stability ball workouts into your routine can help you achieve your fitness goals effectively. Updated December 2025, here are the best stability ball exercises to strengthen your core.

1. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories in 15 minutes
Sets/Reps: 3 sets of 15-20 reps

How to Do It:

• Sit on the stability ball, walk your feet forward until your lower back is supported.
• Place your hands behind your head and crunch upwards, engaging your core.
• Return to the starting position and repeat.

2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70 calories in 15 minutes
Sets/Duration: 3 sets of 30-60 seconds

How to Do It:

• Place your forearms on the ball and extend your legs behind you, balancing on your toes.
• Keep your body in a straight line. Hold for the specified duration.

3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 80 calories in 15 minutes
Sets/Reps: 3 sets of 10-15 reps

How to Do It:

• Lie on your back, holding the ball between your hands and feet.
• Lift your legs and arms towards each other to pass the ball from your hands to your feet.
• Reverse the motion to return to the starting position.

4. Stability Ball Wall Squat

Equipment Needed: Stability ball, wall
Difficulty Level: Beginner
Calories Burned: Approximately 60 calories in 15 minutes
Sets/Reps: 3 sets of 12-15 reps

How to Do It:

• Place the ball against the wall and lean against it with your back.
• Squat down while keeping your back straight and the ball against the wall.
• Return to the standing position.

5. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 90 calories in 15 minutes
Sets/Reps: 3 sets of 8-10 reps

How to Do It:

• Start in a plank position with your feet on the ball.
• Engage your core and lift your hips towards the ceiling, rolling the ball towards you.
• Lower back down to the starting position.

6. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 75 calories in 15 minutes
Sets/Reps: 3 sets of 15-20 reps

How to Do It:

• Sit on the ball and walk your feet forward to lean back slightly.
• Hold your hands together and twist your torso to one side, then the other.

7. Stability Ball Rollout

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 85 calories in 15 minutes
Sets/Reps: 3 sets of 10-12 reps

How to Do It:

• Kneel on the ground with the ball in front of you.
• Roll the ball forward, extending your body while keeping your core engaged.
• Roll back to the starting position.

8. Stability Ball Leg Curl

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70 calories in 15 minutes
Sets/Reps: 3 sets of 12-15 reps

How to Do It:

• Lie on your back with your heels on the ball.
• Lift your hips off the ground and roll the ball towards you by bending your knees.
• Straighten your legs to return to the starting position.

9. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories in 15 minutes
Sets/Reps: 3 sets of 10-15 reps

How to Do It:

• Lie on your back with your feet on the ball.
• Lift your hips to create a straight line from your shoulders to your knees.
• Lower back down and repeat.

10. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 80 calories in 15 minutes
Sets/Duration: 3 sets of 30-60 seconds

How to Do It:

• Lie on your side with your lower arm on the ball, feet stacked.
• Lift your hips off the ground, creating a straight line from head to feet. Hold for the specified duration.

Incorporating these stability ball exercises into your routine can dramatically enhance your core strength and stability. Remember, for personalized guidance and support, HipTrain offers affordable live 1-on-1 personal training sessions tailored to your specific needs. Our certified trainers can help you perfect these exercises and ensure you're getting the most out of your workouts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.