Best Stability Ball Exercises for Full-Body Workouts 2025

Updated December 2025

Stability balls are fantastic tools for enhancing core strength, improving balance, and providing a unique challenge to your workouts. Whether you are a beginner or an advanced fitness enthusiast, incorporating stability ball exercises into your routine can elevate your full-body workout. Here are the Best Stability Ball Exercises for Full-Body Workouts that you can do at home or in a gym, with the added benefit of affordable personal training options through HipTrain.

1. Stability Ball Squats

Equipment Needed: Stability ball, wall
Difficulty Level: Intermediate
Calories Burned: Approximately 150 per 30 minutes

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

How to Do It: Place the ball between your lower back and the wall. Stand with your feet shoulder-width apart, then lower into a squat while keeping the ball in place.

---

2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 200 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec |

How to Do It: Place your hands on the stability ball and your feet on the floor. Lower your body into a push-up position, keeping your core tight.

---

3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 100 per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

How to Do It: Place your forearms on the stability ball and extend your legs back into a plank position, keeping your body straight.

---

4. Stability Ball Deadlifts

Equipment Needed: Stability ball, dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 180 per 30 minutes

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

How to Do It: Stand with your feet shoulder-width apart and the ball in front. Bend at your hips and knees, reaching for the ball while keeping your back straight.

---

5. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 120 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20 | 30 sec |

How to Do It: Sit on the ball with your feet flat on the floor. Lean back slightly and twist your torso from side to side.

---

6. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 130 per 30 minutes

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

How to Do It: Lie on your back with your feet on the ball. Lift your hips off the ground to form a straight line from shoulders to knees.

---

7. Stability Ball Overhead Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 170 per 30 minutes

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

How to Do It: Sit on the ball with your feet flat on the ground. Hold dumbbells at shoulder height and press them overhead.

---

8. Stability Ball Side Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 110 per 30 minutes

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

How to Do It: Lie on the ball with your lower back supported. Perform side crunches by lifting your torso to one side.

---

9. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150 per 30 minutes

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

How to Do It: Lie on your back with your heels on the ball. Lift your hips and curl the ball towards you using your legs.

---

10. Stability Ball Wall Roll-Outs

Equipment Needed: Stability ball, wall
Difficulty Level: Advanced
Calories Burned: Approximately 200 per 30 minutes

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

How to Do It: Kneel facing the wall with the ball in front. Place your hands on the ball and roll it away from you, then pull it back in.

---

Incorporating these stability ball exercises into your fitness routine can significantly improve your core strength and overall body conditioning. For those looking for personalized guidance, HipTrain offers live 1-on-1 video personal training sessions with certified trainers at affordable prices, making it an excellent choice for anyone looking to enhance their fitness journey in 2025. Plus, HipTrain services are HSA/FSA approved for eligible expenses.