Best Stability Ball Workouts for Core Strength 2025

Stability balls, also known as exercise balls or Swiss balls, are fantastic tools for enhancing core strength and stability. They engage multiple muscle groups while improving balance and coordination. In this guide, we’ll explore the best stability ball workouts that you can easily incorporate into your fitness routine. Updated December 2025, these exercises are designed to be budget-friendly and effective, making them perfect for anyone looking to strengthen their core without breaking the bank.

1. Stability Ball Crunches

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

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

How To: Sit on the stability ball with your feet flat on the floor. Lean back slightly, allowing the ball to support your lower back. Engage your core and lift your upper body towards your knees.

2. Stability Ball Plank

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

| Sets | Duration | |------|----------| | 3 | 30-60 seconds |

How To: Place your forearms on the stability ball and extend your legs behind you. Keep your body in a straight line from head to heels. Engage your core to maintain stability.

3. Stability Ball Pass

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 seconds |

How To: Lie on your back holding the stability ball between your hands and feet. Lift your legs and arms simultaneously to pass the ball from your hands to your feet and back again.

4. Stability Ball Bridge

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

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

How To: Lie on your back with your feet on the stability ball. Lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.

5. Stability Ball Wall Squats

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 seconds |

How To: Place the stability ball between your lower back and the wall. Squat down while keeping your back against the ball, then return to standing.

6. Stability Ball Russian Twists

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 (each side) | 30 seconds |

How To: Sit on the stability ball with your feet flat on the floor. Lean back slightly and twist your torso to touch the ground beside you, alternating sides.

7. Stability Ball Pike

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 seconds |

How To: Start in a plank position with your feet on the stability ball. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.

8. Stability Ball Side Plank

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

| Sets | Duration | |------|----------| | 3 | 30 seconds (each side) |

How To: Place one forearm on the stability ball and stack your feet on top of each other. Lift your hips to form a straight line from your head to your feet.

9. Stability Ball Dead Bug

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 (each side) | 30 seconds |

How To: Lie on your back with the stability ball held above you. Lower one arm and the opposite leg towards the ground while keeping your back flat against the floor.

10. Stability Ball Hip Roll

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 seconds |

How To: Sit on the ball and roll your hips in a circular motion, engaging your core throughout the movement.

Conclusion

Incorporating these stability ball workouts into your routine can significantly enhance your core strength while providing a fun and dynamic way to exercise. If you're looking for personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers will work with you to tailor these workouts to your specific needs, ensuring you get the most out of your training. Plus, our services are HSA/FSA approved!