Best Stability Ball Exercises to Improve Core Strength 2025

Updated January 2026

Stability balls, also known as exercise balls or Swiss balls, are versatile tools that can significantly enhance your core strength. They engage multiple muscle groups, improve balance, and provide an excellent way to mix up your workout routine. Here are the Best Stability Ball Exercises to Improve Core Strength in 2025:

1. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50-70 per 30 minutes

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

How to Do It: Sit on the ball with your feet flat on the floor. Roll down until your lower back is supported by the ball. Place your hands behind your head and crunch upward, engaging your core.

2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 per 30 minutes

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

How to Do It: Place your forearms on the stability ball and extend your legs behind you. Keep your body in a straight line from head to heels. Hold this position while engaging your core.

3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70-90 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 45 sec |

How to Do It: Lie on your back while holding the stability ball between your hands. Lift your legs and the ball simultaneously, passing the ball from your hands to your feet and back again.

4. Russian Twist with Stability Ball

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70-100 per 30 minutes

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

How to Do It: Sit on the ball, lean back slightly, and lift your feet off the ground. Rotate your torso to one side, then the other, while holding a weight or medicine ball.

5. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 80-100 per 30 minutes

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

How to Do It: Position the ball between your back and a wall. Lower into a squat while keeping your back aligned against the ball. Hold for a moment before rising.

6. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 90-110 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 45 sec |

How to Do It: Start in a plank position with your feet on the ball. Engage your core and lift your hips to roll the ball towards your hands, forming a pike position.

7. Stability Ball Knee Tucks

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70-90 per 30 minutes

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

How to Do It: Begin in a plank position with your shins on the ball. Pull your knees towards your chest, rolling the ball forward, then return to the starting position.

8. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50-70 per 30 minutes

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

How to Do It: Lie face down on the ball with your feet anchored. Extend your arms in front and lift your upper body, engaging your lower back and glutes.

9. Stability Ball Shoulder Bridge

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 per 30 minutes

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

How to Do It: Lie on your back with your feet on the ball. Lift your hips to form a straight line from your shoulders to your knees, squeezing your glutes at the top.

10. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 80-100 per 30 minutes

| Sets | Duration | |------|-----------| | 3 | 30-45 sec |

How to Do It: Place one forearm on the ball and stack your feet on top of each other. Lift your hips off the ground, keeping your body in a straight line.

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Incorporating these stability ball exercises into your routine will help you build a stronger core, improve balance, and enhance overall fitness. For personalized guidance and support, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you maximize your workouts and achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!