Best Stability Ball Exercises for Core Strength and Balance 2025

Stability balls are not only fun to work with but also incredibly effective for enhancing core strength and improving balance. Incorporating stability ball exercises into your routine can lead to significant benefits, including better posture, enhanced athletic performance, and reduced risk of injury. Updated January 2026, here are the best stability ball exercises to boost your core strength and balance in 2025.

1. Stability Ball Crunch

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approx. 50 calories per 30 minutes

Instructions:

• Sit on the stability ball with your feet flat on the floor.
• Slowly roll down until your lower back is supported by the ball.
• Place your hands behind your head and engage your core.
• Crunch up, lifting your shoulders off the ball.

| Reps | Sets | Duration | |------|------|----------| | 15 | 3 | 30 sec |

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2. Stability Ball Plank

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approx. 70 calories per 30 minutes

Instructions:

• Place your forearms on the stability ball and extend your legs behind you.
• Keep your body in a straight line from head to heels.
• Hold the position, engaging your core.

| Duration | Sets | |----------|------| | 30 sec | 3 |

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3. Stability Ball Roll-Out

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approx. 60 calories per 30 minutes

Instructions:

• Kneel on the floor with the stability ball in front of you.
• Place your hands on the ball and slowly roll it forward while keeping your core tight.
• Roll until your body is in a straight line, then roll back to the starting position.

| Reps | Sets | Duration | |------|------|----------| | 10 | 3 | 1 min |

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4. Stability Ball Bridge

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approx. 50 calories per 30 minutes

Instructions:

• Lie on your back with your feet on the stability ball.
• Lift your hips off the ground, creating a straight line from your knees to your shoulders.
• Lower back down and repeat.

| Reps | Sets | Duration | |------|------|----------| | 12 | 3 | 30 sec |

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5. Stability Ball Wall Squat

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approx. 80 calories per 30 minutes

Instructions:

• Place the stability ball against a wall and lean against it with your back.
• Squat down until your thighs are parallel to the ground, then push back up.

| Reps | Sets | Duration | |------|------|----------| | 10 | 3 | 1 min |

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6. Stability Ball Pass

Equipment Needed: Stability Ball
Difficulty Level: Advanced
Calories Burned: Approx. 90 calories per 30 minutes

Instructions:

• Lie on your back and hold the stability ball above your head.
• Lift your legs and pass the ball from your hands to your feet.
• Lower your legs and arms, then bring them back together to pass the ball back.

| Reps | Sets | Duration | |------|------|----------| | 8 | 3 | 1 min |

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7. Stability Ball Side Plank

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approx. 70 calories per 30 minutes

Instructions:

• Lie on your side with your lower arm on the stability ball.
• Lift your hips off the ground, keeping your body in a straight line.
• Hold the position, engaging your core.

| Duration | Sets | |----------|------| | 30 sec | 3 |

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8. Stability Ball Pike

Equipment Needed: Stability Ball
Difficulty Level: Advanced
Calories Burned: Approx. 100 calories per 30 minutes

Instructions:

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

| Reps | Sets | Duration | |------|------|----------| | 10 | 3 | 1 min |

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9. Stability Ball Russian Twist

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approx. 60 calories per 30 minutes

Instructions:

• Sit on the ball with your feet flat on the floor.
• Lean back slightly and lift your feet off the ground.
• Rotate your torso side to side, tapping the ball on the ground.

| Reps | Sets | Duration | |------|------|----------| | 15 | 3 | 1 min |

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10. Stability Ball Seated Leg Lifts

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approx. 50 calories per 30 minutes

Instructions:

• Sit on the stability ball with your feet flat on the floor.
• Lift one leg straight out in front of you, hold for a moment, then lower.
• Alternate legs.

| Reps | Sets | Duration | |------|------|----------| | 10 | 3 | 1 min |

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Incorporating these stability ball exercises into your routine can significantly improve your core strength and balance. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Our services are HSA/FSA approved, making fitness more accessible for everyone.