Best Stability Ball Workouts for Core Strength in 2026

Updated January 2026

Stability balls, also known as exercise balls or Swiss balls, are fantastic tools for enhancing core strength and overall fitness. They engage multiple muscle groups, improve balance, and can be used for a variety of workouts. Here are the best stability ball workouts for core strength in 2026 that you can incorporate into your fitness routine.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per hour
Sets: 3
Duration: 30 seconds hold

| Exercise | Sets | Reps/Duration | |----------------------|----------|--------------------| | Stability Ball Plank | 3 | 30 seconds hold |

How to Perform:

• Start in a plank position with your forearms on the stability ball.
• Keep your body straight from head to heels.
• Hold for 30 seconds, rest for 30 seconds, and repeat.

2. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150 per hour
Sets: 3
Reps: 15-20

| Exercise | Sets | Reps | |-----------------------|----------|----------| | Stability Ball Crunch | 3 | 15-20 |

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 curl your upper body towards your knees.
• Lower back down and repeat.

3. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per hour
Sets: 3
Reps: 10-15

| Exercise | Sets | Reps | |----------------------|----------|----------| | Stability Ball Pass | 3 | 10-15 |

How to Perform:

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

4. Stability Ball Knee Tucks

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per hour
Sets: 3
Reps: 12-15

| Exercise | Sets | Reps | |----------------------|----------|----------| | Stability Ball Knee Tucks | 3 | 12-15 |

How to Perform:

• Start in a plank position with your feet on the ball.
• Roll the ball towards your chest by bending your knees.
• Roll back out and repeat.

5. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 150 per hour
Sets: 3
Reps: 15-20

| Exercise | Sets | Reps | |-----------------------|----------|----------| | Stability Ball Bridge | 3 | 15-20 |

How to Perform:

• Lie on your back with your heels on the ball.
• Lift your hips off the ground by pushing through your heels.
• Lower back down and repeat.

6. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per hour
Sets: 3
Duration: 20-30 seconds each side

| Exercise | Sets | Duration | |-----------------------|----------|--------------| | Stability Ball Side Plank | 3 | 20-30 seconds |

How to Perform:

• Lie on your side with your bottom forearm on the ball.
• Lift your hips off the ground, creating a straight line from head to heels.
• Hold for 20-30 seconds per side.

7. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per hour
Sets: 3
Reps: 10-15 (each side)

| Exercise | Sets | Reps | |-----------------------|----------|----------| | Stability Ball Russian Twist | 3 | 10-15 (each side) |

How to Perform:

• Sit on the ball and walk your feet forward until your back is supported.
• Lean back slightly and twist your torso to the right, then to the left.
• Repeat.

8. Stability Ball Wall Squat

Equipment Needed: Stability ball, wall
Difficulty Level: Beginner
Calories Burned: Approximately 150 per hour
Sets: 3
Duration: 30 seconds hold

| Exercise | Sets | Duration | |-----------------------|----------|--------------| | Stability Ball Wall Squat | 3 | 30 seconds |

How to Perform:

• Place the ball between your lower back and the wall.
• Slide down the wall into a squat position, keeping your knees behind your toes.
• Hold for 30 seconds, then rise back up.

9. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 250 per hour
Sets: 3
Reps: 8-10

| Exercise | Sets | Reps | |----------------------|----------|----------| | Stability Ball Pike | 3 | 8-10 |

How to Perform:

• Start in a plank position with your feet on the ball.
• Lift your hips towards the ceiling, rolling the ball towards your hands.
• Lower back down and repeat.

10. Stability Ball Superman

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per hour
Sets: 3
Reps: 12-15

| Exercise | Sets | Reps | |----------------------|----------|----------| | Stability Ball Superman | 3 | 12-15 |

How to Perform:

• Lie face down on the ball with your feet on the ground.
• Extend your arms and legs out, lifting them off the ball simultaneously.
• Lower back down and repeat.

Conclusion

Incorporating these stability ball workouts into your routine can significantly enhance your core strength, improve your balance, and provide a fun twist to your training. At HipTrain, we offer affordable personal training options tailored to your needs, including 1-on-1 live video sessions with certified trainers who can guide you through these exercises. Plus, our services are HSA/FSA approved, making it easier to invest in your health.