Best Stability Ball Exercises for Core Strength 2025

Updated January 2026

Stability balls are versatile tools that can enhance your core strength while adding variety to your workouts. Incorporating stability ball exercises into your routine can engage multiple muscle groups and improve balance, coordination, and flexibility. Here are the best stability ball exercises for core strength that you can easily integrate into your personal training regimen.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30-60 seconds |

How to Perform:

• Start by positioning your forearms on the stability ball, with your elbows directly under your shoulders.
• Extend your legs behind you, resting on your toes.
• Keep your body in a straight line from head to heels. Hold for the specified duration.

2. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| N/A |

How to Perform:

• Sit on the stability ball and walk your feet forward until your lower back is supported by the ball.
• Place your hands behind your head.
• Crunch up by engaging your core and lifting your shoulders off the ball.

3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| N/A |

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 and repeat to complete the set.

4. Stability Ball Rollout

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 200-250 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | N/A |

How to Perform:

• Kneel on the floor with the stability ball in front of you.
• Place your hands on the ball and roll it forward while extending your body.
• Roll back to the starting position to complete one rep.

5. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| N/A |

How to Perform:

• Sit on the floor with your legs bent and feet on the ball.
• Lean back slightly and hold your hands together.
• Rotate your torso to one side, then the other, engaging your core throughout.

6. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 200-250 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | N/A |

How to Perform:

• 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 your hands.
• Return to the starting position.

7. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| N/A |

How to Perform:

• Place the stability ball between your lower back and a wall.
• Slide down the wall into a squat position, keeping the ball in place.
• Press back up to the starting position.

8. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30-45 seconds |

How to Perform:

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

9. Stability Ball Hamstring Curl

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| N/A |

How to Perform:

• Lie on your back with your feet on the ball.
• Lift your hips off the ground, then roll the ball towards you by bending your knees.
• Roll back to the starting position.

10. Stability Ball Superman

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 calories per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| N/A |

How to Perform:

• Lie face down on the stability ball with your feet on the ground.
• Extend your arms and legs, lifting them off the ball simultaneously.
• Hold briefly, then lower back down.

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Incorporating these stability ball exercises into your routine can significantly enhance your core strength and overall fitness. If you’re looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved, making it easier to invest in your health.