Best Stability Ball Exercises for Core Strength and Balance

Stability balls are versatile tools that can enhance your core strength and balance. They engage multiple muscle groups and can be easily incorporated into your workout routine. Updated January 2026, this list presents the best stability ball exercises that you can do to improve your fitness levels, whether at home or with an online personal trainer.

1. Stability Ball Plank

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

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

How to: Place your forearms on the stability ball and extend your legs behind you, balancing on your toes. Keep your body in a straight line and engage your core.

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2. Stability Ball Crunch

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

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

How to: Sit on the stability ball and walk your feet forward until your lower back is supported by the ball. Crunch your torso towards your knees while keeping your feet flat on the ground.

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3. Stability Ball Wall Squat

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

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

How to: Place the stability ball against a wall and lean into it while squatting down. Ensure your knees do not go past your toes as you lower your body.

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4. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 300-400 per hour

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

How to: Lie on your back with the stability ball held between your hands and legs. Lift your arms and legs simultaneously, passing the ball from your hands to your feet.

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5. Stability Ball Russian Twist

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

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

How to: Sit on the stability ball and lean back slightly. Hold a weight or medicine ball with both hands and twist your torso to one side, then the other.

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6. Stability Ball Back Extension

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

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

How to: Lie face down on the stability ball with your feet anchored. Lift your chest off the ball, engaging your lower back muscles.

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7. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 300-400 per hour

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

How to: Start in a plank position with your feet on the stability ball. Lift your hips towards the ceiling, rolling the ball towards your hands.

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8. Stability Ball Side Lateral Raise

Equipment Needed: Stability ball and dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 per hour

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

How to: Sit on the stability ball with dumbbells in each hand. Lean slightly forward and raise the weights to the side, engaging your core throughout.

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9. Stability Ball Single-Leg Balance

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30-60 seconds per leg |

How to: Stand behind the stability ball and place one foot on top. Lift the opposite leg off the ground, balancing on the stability ball.

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10. Stability Ball Hamstring Curl

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

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

How to: 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.

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Incorporating these stability ball exercises into your routine can significantly enhance your core strength and balance. For personalized guidance and interactive workouts, consider working with a certified personal trainer online. HipTrain offers affordable 1-on-1 live personal training that is HSA/FSA approved, making it easier for you to invest in your health.