Best Stability Ball Exercises for Core Strength and Stability 2026

Updated January 2026

Stability balls are an excellent tool for enhancing core strength and stability. These inflatable balls engage multiple muscle groups, improve balance, and can be used for various workouts. Here’s a list of the Best Stability Ball Exercises that you can incorporate into your fitness routine.

1. Stability Ball Plank

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

Instructions:

• Place your forearms on the stability ball.
• Extend your legs behind you, balancing on your toes.
• Keep your body in a straight line from head to heels.
• Hold for 30 seconds to 1 minute.

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

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2. Stability Ball Crunch

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

Instructions:

• Sit on the ball and walk your feet forward until your lower back is resting on the ball.
• Place your hands behind your head and crunch upwards.
• Lower back down and repeat.

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 10 min |

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3. Stability Ball Wall Squat

Equipment Needed: Stability ball, wall
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per hour

Instructions:

• Place the ball between your lower back and the wall.
• Squat down as if sitting in a chair, keeping your knees behind your toes.
• Return to standing.

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 10 min |

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4. Stability Ball Pass

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

Instructions:

• Lie on your back holding the ball above your head with both hands.
• Lift your legs and pass the ball from your hands to your feet.
• Lower back down and repeat.

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 10 min |

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5. Stability Ball Pike

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

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.
• Return to the starting position.

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 10 min |

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6. Stability Ball Russian Twist

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

Instructions:

• Sit on the ball and walk your feet forward until your back is supported.
• Lean back slightly, lift your feet off the ground, and twist your torso side to side.

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 10 min |

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7. Stability Ball Leg Curl

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

Instructions:

• Lie on your back with your heels on the ball.
• Lift your hips and curl the ball towards you, then extend back out.

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 10 min |

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8. Stability Ball Shoulder Bridge

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

Instructions:

• Lie on your back with your feet on the ball.
• Lift your hips to create a straight line from your shoulders to your knees.
• Hold for a few seconds and lower back down.

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 10 min |

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9. Stability Ball Superman

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

Instructions:

• Lie face down on the ball with your feet on the ground.
• Extend your arms and legs out, lifting your chest and legs off the ball.

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 10 min |

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10. Stability Ball Side Plank

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

Instructions:

• Place one forearm on the ball and stack your feet on top of each other.
• Lift your hips to create a straight line from head to heels.

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

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Incorporating these stability ball exercises into your routine can significantly enhance your core strength and stability. For personalized training, consider HipTrain, which offers live 1-on-1 video personal training sessions with certified trainers at affordable prices. With flexible scheduling and HSA/FSA eligibility, you can make fitness a priority without breaking the bank.