Best Stability Ball Exercises for Core Strength in 2025

Updated January 2026

Stability balls are versatile tools that can significantly enhance your core strength while also engaging other muscle groups. Whether you're a beginner or a seasoned fitness enthusiast, these exercises can help you build stability, improve balance, and enhance overall fitness. Below are the best stability ball exercises you can incorporate into your routine to boost your core strength in 2025.

1. Stability Ball Plank

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30-60 sec|

How to Do It:

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

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2. Stability Ball Crunch

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 sec |

How to Do It:

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

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3. Stability Ball Roll-Out

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30-60 sec|

How to Do It:

• Start on your knees with the ball in front of you.
• Place your hands on the ball and roll it forward, extending your body.
• Roll back to the starting position.

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4. Stability Ball Pass

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30-60 sec|

How to Do It:

• Lie on your back holding the stability ball between your hands.
• Lift your legs and pass the ball from your hands to your feet.
• Lower your legs and arms together, then lift back up to pass the ball back.

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5. Stability Ball Side Crunch

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

How to Do It:

• Sit on the ball and walk your feet forward.
• Place one hand behind your head and lean to the side, crunching your oblique.
• Alternate sides.

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6. Stability Ball Wall Squat

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30-60 sec|

How to Do It:

• Place the ball between your lower back and the wall.
• Squat down like you would on a regular squat.
• Hold for a moment before standing back up.

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7. Stability Ball Pike

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30-60 sec|

How to Do It:

• Start in a plank position with your feet on the ball.
• Lift your hips towards the ceiling, rolling the ball towards your hands.
• Lower back into the plank position.

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8. Stability Ball Leg Lift

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30-60 sec|

How to Do It:

• Lie on your back with your feet resting on the ball.
• Lift your legs, rolling the ball towards you before lowering back down.

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9. Stability Ball Bridge

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30-60 sec|

How to Do It:

• Lie on your back with your heels on the ball.
• Lift your hips off the ground, forming a straight line from shoulders to knees.
• Lower back down.

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10. Stability Ball Russian Twist

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30-60 sec|

How to Do It:

• Sit on the ball and walk your feet forward.
• Hold a weight or just clasp your hands together, twist your torso to one side, then the other.

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Incorporating these stability ball exercises into your fitness routine can help you build core strength effectively. For personalized guidance and to learn how to perform these exercises safely and effectively, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers will help you achieve your fitness goals while working around your busy schedule. Plus, our sessions are HSA/FSA approved for eligible expenses!