Best Stability Ball Exercises for Core Strength 2025

Updated December 2025

Stability balls are a fantastic tool for enhancing core strength, balance, and overall fitness. They provide an unstable surface that engages your core muscles more effectively than traditional exercises. Whether you're a beginner or a seasoned athlete, incorporating stability ball exercises into your routine can lead to significant improvements in core strength. Here are the best stability ball exercises to help you build a rock-solid core in 2025.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

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

How to Perform: Place your forearms on the stability ball and extend your legs behind you, keeping your body in a straight line. Hold the position, engaging your core.

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2. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-250 per hour

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

How to Perform: Sit on the ball, walk your feet forward, and lean back until your lower back is supported by the ball. Crunch up, engaging your core, and return slowly.

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3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 250-350 per hour

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

How to Perform: Lie on your back, holding the ball above your head. Lift your legs and pass the ball from your hands to your feet. Lower back down and repeat.

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4. Stability Ball Roll-Out

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| N/A |

How to Perform: Kneel on the floor with the ball in front of you. Place your forearms on the ball and roll it forward, extending your body. Roll back to the start position.

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5. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-250 per hour

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

How to Perform: Place the ball between your back and the wall. Squat down while keeping your back against the ball. Return to standing.

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6. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 250-350 per hour

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

How to Perform: Start in a plank position with your feet on the ball. Use your core to lift your hips up and roll the ball towards your hands, forming a pike position.

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7. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

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

How to Perform: Lie on your side with your lower leg on the ball. Prop your body up on your elbow and lift your hips. Hold the position, engaging your obliques.

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8. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

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

How to Perform: Sit on the ball with your feet flat on the ground. Lean back slightly and twist your torso to each side, engaging your core.

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9. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-250 per hour

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

How to Perform: Lie face down on the ball with your feet anchored. Lift your upper body off the ball, squeezing your glutes and lower back.

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10. Stability Ball Leg Lift

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| N/A |

How to Perform: Lie on your back and hold the ball between your feet. Lift the ball and legs towards the ceiling, then lower them without touching the floor.

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Incorporating these stability ball exercises into your fitness routine can dramatically improve your core strength and stability. For personalized guidance and structured workouts, consider trying HipTrain’s affordable 1-on-1 live personal training sessions. Our certified trainers can help you maximize your results, all from the comfort of your home. Plus, our services are HSA/FSA approved, making it an even smarter choice for your fitness journey.