Best Stability Ball Exercises for Core Strength in 2026

Updated January 2026

Stability balls are a fantastic tool for enhancing core strength and stability. They engage multiple muscle groups, improve balance, and can be incorporated into various workout routines, including HIIT workouts. If you're looking to strengthen your core while enjoying the benefits of a personalized fitness experience, consider these top stability ball exercises for 2026.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Reps/Sets: Hold for 30-60 seconds, 3 sets
Calories Burned: Approximately 150 per session

How to Do It:

• Place your forearms on the stability ball and walk your feet back until your body forms a straight line from head to heels.
• Engage your core and hold the position.

2. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Reps/Sets: 15 reps, 3 sets
Calories Burned: Approximately 120 per session

How to Do It:

• Lie on your back holding the ball above your head.
• Lift your legs and pass the ball from your hands to your feet, then lower back down.

3. Stability Ball Wall Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Reps/Sets: 15 reps, 3 sets
Calories Burned: Approximately 100 per session

How to Do It:

• Place the ball between your lower back and the wall.
• Squat down while keeping your back against the ball.

4. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Reps/Sets: 20 reps (10 each side), 3 sets
Calories Burned: Approximately 130 per session

How to Do It:

• Sit on the ball, walk your feet out, and lean back slightly.
• Rotate your torso side to side, tapping the floor with your hands.

5. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Reps/Sets: 10-15 reps, 3 sets
Calories Burned: Approximately 160 per session

How to Do It:

• Start in a plank position with your feet on the ball.
• Engage your core and lift your hips towards the ceiling, rolling the ball towards you.

6. Stability Ball Hamstring Curl

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Reps/Sets: 15 reps, 3 sets
Calories Burned: Approximately 120 per session

How to Do It:

• Lie on your back with your heels on the ball.
• Lift your hips and roll the ball towards you using your feet.

7. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Reps/Sets: 15-20 reps, 3 sets
Calories Burned: Approximately 100 per session

How to Do It:

• Sit on the ball and walk your feet forward until your lower back is supported.
• Crunch upward while keeping your core engaged.

8. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Reps/Sets: 15 reps, 3 sets
Calories Burned: Approximately 110 per session

How to Do It:

• Lie face down on the ball with your feet anchored.
• Lift your upper body while keeping your neck neutral.

9. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Reps/Sets: Hold for 30 seconds each side, 3 sets
Calories Burned: Approximately 140 per session

How to Do It:

• Lie on your side with your lower arm on the ball.
• Lift your hips to create a straight line from head to feet.

10. Stability Ball Lateral Roll

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Reps/Sets: 10 reps each side, 3 sets
Calories Burned: Approximately 130 per session

How to Do It:

• Start in a plank position with your feet on the ball.
• Roll the ball to one side by shifting your weight and then return to center.

Conclusion

Incorporating these stability ball exercises into your workout routine can greatly enhance your core strength and overall fitness. For a personalized approach, consider working with an online personal trainer from HipTrain. Our certified trainers offer affordable 1-on-1 live video sessions tailored to your needs, making it easy to fit fitness into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.