Best Stability Ball Workouts for Core Strength 2025

Stability balls are an excellent tool for enhancing core strength, improving balance, and increasing flexibility. They engage multiple muscle groups while providing a fun and dynamic workout experience. In this article, we present the Best Stability Ball Workouts for Core Strength in 2025, featuring a variety of exercises that can be done at home or in the gym. Updated January 2026, these workouts are designed for all fitness levels and can be easily integrated into your personal training routine.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes
Reps/Sets: 3 sets of 30-60 seconds

How to Perform:

• Start in a plank position with your forearms resting on the stability ball.
• Keep your body in a straight line from head to heels.
• Engage your core and hold for the designated time.

2. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 120-180 per 30 minutes
Reps/Sets: 3 sets of 15-20 twists

How to Perform:

• Sit on the stability ball and walk your feet forward until your back is supported.
• Lean back slightly and lift your feet off the ground.
• Rotate your torso to each side, touching the floor with your hands.

3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-220 per 30 minutes
Reps/Sets: 3 sets of 12-15 reps

How to Perform:

• Lie on your back, holding the stability ball between your hands.
• Lift your legs and arms simultaneously, passing the ball from your hands to your feet.
• Lower back down and repeat.

4. Stability Ball Wall Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

How to Perform:

• Place the stability ball between your lower back and a wall.
• Squat down as if sitting in a chair, keeping your knees behind your toes.
• Return to standing and repeat.

5. Stability Ball Knee Tucks

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

How to Perform:

• Start in a plank position with your shins resting on the stability ball.
• Roll the ball toward your chest by tucking your knees in.
• Extend back to the starting position and repeat.

6. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120-180 per 30 minutes
Reps/Sets: 3 sets of 12-15 reps

How to Perform:

• Lie face down on the stability ball, with your feet anchored on the ground.
• Extend your arms in front and lift your chest off the ball.
• Lower back down and repeat.

7. Stability Ball Hip Roll

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes
Reps/Sets: 3 sets of 10-12 rolls

How to Perform:

• Sit on the stability ball and walk your feet forward until your lower back is supported.
• Lift your hips off the ball and roll it forward and backward while keeping your core engaged.

8. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes
Reps/Sets: 3 sets of 30-60 seconds per side

How to Perform:

• Lie on your side with your lower arm on the ball and feet stacked.
• Lift your hips off the ground, forming a straight line from head to heels.
• Hold for the designated time and switch sides.

9. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 200-250 per 30 minutes
Reps/Sets: 3 sets of 8-10 reps

How to Perform:

• Start in a plank position with your feet on the stability ball.
• Engage your core and roll the ball toward your chest by piking your hips up.
• Roll back to the starting position and repeat.

10. Stability Ball Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes
Reps/Sets: 3 sets of 15-20 reps

How to Perform:

• Sit on the stability ball and walk your feet forward until your lower back is supported.
• Place your hands behind your head and crunch your upper body forward.
• Lower back down and repeat.

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Incorporating stability ball workouts into your routine can significantly enhance your core strength and overall fitness. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions, allowing you to work with certified trainers from the comfort of your home. Plus, with HSA/FSA eligibility, you can invest in your health without breaking the bank.