Best Stability Ball Exercises for Full-Body Workouts in 2025

Updated December 2025

Stability balls are a fantastic addition to any workout routine, providing a versatile tool for enhancing core strength and overall fitness. In 2025, stability ball exercises are increasingly popular for full-body workouts, and here are the best exercises to incorporate into your routine.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

Instructions:

• Place the stability ball between your lower back and a wall.
• Stand with your feet shoulder-width apart.
• Lower into a squat position while keeping the ball pressed against the wall.
• Return to standing.

Sets/Reps: 3 sets of 12-15 reps

2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 250-350 per 30 minutes

Instructions:

• Place your hands on the stability ball, shoulder-width apart.
• Extend your legs behind you, balancing on your toes.
• Lower your chest toward the ball, then push back up.

Sets/Reps: 3 sets of 8-12 reps

3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

Instructions:

• Place your forearms on the stability ball.
• Extend your legs behind you, forming a straight line from head to heels.
• Hold for 30-60 seconds.

Sets: 3 sets

4. Stability Ball Deadlifts

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

Instructions:

• Stand with feet shoulder-width apart, holding the stability ball in front of you.
• Hinge at the hips, lowering the ball toward the ground while keeping your back straight.
• Return to the starting position.

Sets/Reps: 3 sets of 10-12 reps

5. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes

Instructions:

• Sit on the ball, feet flat on the ground.
• Lean back slightly, holding the ball with both hands.
• Twist your torso to one side, then the other.

Sets/Reps: 3 sets of 15 twists per side

6. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

Instructions:

• Lie on your back, placing your heels on top of the stability ball.
• Lift your hips off the ground and roll the ball toward you by bending your knees.
• Return to the starting position.

Sets/Reps: 3 sets of 10-15 reps

7. Stability Ball Shoulder Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 per 30 minutes

Instructions:

• Sit on the stability ball with your feet flat on the ground.
• Hold a dumbbell in each hand at shoulder height.
• Press the weights overhead while maintaining balance.

Sets/Reps: 3 sets of 10-12 reps

8. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes

Instructions:

• Lie on your back with your heels on the stability ball.
• Lift your hips off the ground, forming a straight line from shoulders to knees.
• Hold for a moment before lowering.

Sets/Reps: 3 sets of 12-15 reps

9. Stability Ball Side Crunches

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

Instructions:

• Sit on the ball and walk your feet forward so your back is resting on the ball.
• Place your hands behind your head and lift your torso while bringing one elbow to the opposite knee.

Sets/Reps: 3 sets of 12-15 reps per side

10. Stability Ball Wall Rollouts

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 250-300 per 30 minutes

Instructions:

• Stand facing a wall, holding a stability ball at chest level.
• Roll the ball out in front of you, extending your arms fully, then roll it back.

Sets/Reps: 3 sets of 8-10 reps

Incorporating these stability ball exercises into your full-body workouts can help enhance your core strength and improve balance and coordination. For personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can help you execute these exercises safely and effectively, tailored to your fitness level and goals. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses, making it a budget-friendly option for anyone looking to improve their fitness.