Best Stability Ball Exercises for Total Body Strength in 2026

Updated January 2026

Stability balls are an excellent tool for enhancing total body strength, improving core stability, and increasing flexibility. These versatile pieces of equipment can be used for a variety of exercises that challenge multiple muscle groups simultaneously. In 2026, we've compiled a list of the best stability ball exercises that can help you maximize your strength training routine.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120-150 per 30 minutes

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

Instructions:

• Place the stability ball between your lower back and a wall.
• Stand with feet shoulder-width apart.
• Lower your body into a squat while keeping the ball in place, then push back up to standing.

2. Stability Ball Push-Ups

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

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

Instructions:

• Position your hands on the stability ball, body in a plank position.
• Lower your chest towards the ball, then push back up.

3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 100-120 per 30 minutes

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

Instructions:

• Place your forearms on the stability ball and extend your legs behind you.
• Maintain a straight line from head to heels, engaging your core.

4. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-180 per 30 minutes

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

Instructions:

• Lie on your back with your heels on the ball.
• Lift your hips off the ground and roll the ball towards you by bending your knees.

5. Stability Ball Chest Press

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

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

Instructions:

• Sit on the stability ball and walk your feet forward until your back is supported by the ball.
• Hold dumbbells at chest level, then press them overhead.

6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-130 per 30 minutes

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

Instructions:

• Sit on the ball with feet flat on the ground, lean back slightly.
• Rotate your torso to the right, then to the left while holding a weight.

7. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120-150 per 30 minutes

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

Instructions:

• Lie face down on the ball with feet anchored.
• Lift your upper body off the ball, engaging your lower back.

8. Stability Ball Side Lunges

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120-150 per 30 minutes

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

Instructions:

• Stand with the ball in front of you.
• Step to the side, bending the knee while keeping the opposite leg straight, then return to the starting position.

9. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 150-180 per 30 minutes

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

Instructions:

• Start in a plank position with your feet on the ball.
• Use your abs to pull the ball towards your chest, lifting your hips up.

10. Stability Ball Overhead Press

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

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

Instructions:

• Sit on the ball with a straight back and hold dumbbells at shoulder height.
• Press the weights overhead while keeping your core engaged.

Conclusion

These stability ball exercises are fantastic for building total body strength while also improving balance and coordination. They can easily be integrated into your personal training routine, especially when working with a certified personal trainer.

For those looking for a cost-effective way to enhance their fitness journey, HipTrain offers affordable live 1-on-1 personal training sessions. With flexible scheduling, HSA/FSA eligibility, and certified trainers, it's a perfect fit for busy professionals.