Best Stability Ball Exercises for Core Strength

Stability balls are a versatile and effective piece of equipment for enhancing core strength. These exercises not only engage your abdominal muscles but also improve balance, coordination, and overall stability. Here are the Best Stability Ball Exercises for Core Strength, updated January 2026.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 50-100 calories in 15 minutes

How to Perform:

• Start in a push-up position with your feet resting on the stability ball.
• Keep your body in a straight line from head to heels.
• Hold for 30-60 seconds.

Sets/Reps: 3 sets of 30-60 seconds

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2. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 30-50 calories in 15 minutes

How to Perform:

• Sit on the stability ball and walk your feet forward until your lower back is supported.
• Place your hands behind your head and lift your torso toward your knees.
• Lower back down.

Sets/Reps: 3 sets of 12-15 reps

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3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 60-80 calories in 15 minutes

How to Perform:

• Lie on your back holding the stability ball between your hands.
• Lift your legs and arms simultaneously, passing the ball from your hands to your feet.
• Lower back down to the starting position.

Sets/Reps: 3 sets of 10-12 reps

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4. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 40-70 calories in 15 minutes

How to Perform:

• Place the stability ball between your lower back and a wall.
• Squat down until your thighs are parallel to the floor, then return to standing.

Sets/Reps: 3 sets of 10-15 reps

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5. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 70-100 calories in 15 minutes

How to Perform:

• Start in a plank position with your feet on the stability ball.
• Engage your core and lift your hips toward the ceiling, rolling the ball toward your hands.

Sets/Reps: 3 sets of 8-10 reps

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6. Stability Ball Rollout

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 50-80 calories in 15 minutes

How to Perform:

• Kneel on the floor and place your hands on the stability ball.
• Roll the ball forward while keeping your body straight, then pull it back to the starting position.

Sets/Reps: 3 sets of 10-12 reps

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7. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 30-50 calories in 15 minutes

How to Perform:

• Sit on the stability ball with your feet flat on the floor.
• Lean back slightly and twist your torso to the right, then to the left.

Sets/Reps: 3 sets of 15-20 reps (each side)

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8. Stability Ball Leg Lift

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 40-60 calories in 15 minutes

How to Perform:

• Lie on your back and place the stability ball between your feet.
• Lift your legs and the ball toward the ceiling, then lower back down.

Sets/Reps: 3 sets of 10-12 reps

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9. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 50-70 calories in 15 minutes

How to Perform:

• Lie on your side with your feet on the stability ball and elbow under your shoulder.
• Lift your hips off the ground to form a straight line, holding for 30-60 seconds.

Sets/Reps: 3 sets of 30-60 seconds (each side)

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10. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 30-50 calories in 15 minutes

How to Perform:

• Lie face down on the stability ball with your feet anchored.
• Lift your upper body, squeezing your lower back muscles.

Sets/Reps: 3 sets of 10-15 reps

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Incorporating these stability ball exercises into your fitness routine can significantly enhance your core strength. For personalized guidance and live 1-on-1 video training, consider HipTrain, where certified personal trainers can help you achieve your fitness goals at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.