Top 10 Benefits of Using a Stability Ball in Workouts 2025

Updated December 2025

Incorporating a stability ball into your fitness routine offers a multitude of benefits that can enhance your workouts and overall health. Here are the top 10 benefits of using a stability ball in your exercises:

1. Improves Core Strength

The instability of the ball requires your core muscles to engage continually, leading to improved strength over time.

Workout Routine:

• Exercise: Stability Ball Crunch
• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~50

2. Enhances Balance and Coordination

Regular use of a stability ball can significantly improve your balance and coordination, essential for various physical activities.

Workout Routine:

• Exercise: Stability Ball Balance Pass
• Sets: 3
• Reps: 10-15
• Duration: 8 minutes
• Calories Burned: ~40

3. Increases Flexibility

Using a stability ball can enhance your flexibility, especially in the hips, back, and shoulders.

Workout Routine:

• Exercise: Stability Ball Back Stretch
• Sets: 2
• Duration: Hold for 30 seconds each side
• Calories Burned: Minimal (focus on stretching)

4. Aids in Posture Correction

Sitting on a stability ball can promote better posture by encouraging proper spinal alignment.

Workout Routine:

• Exercise: Seated Stability Ball Posture Hold
• Sets: 3
• Duration: 1 minute
• Calories Burned: ~15

5. Provides a Full-body Workout

You can target multiple muscle groups with just one piece of equipment, making your workouts more efficient.

Workout Routine:

• Exercise: Stability Ball Squat
• Sets: 3
• Reps: 12-15
• Duration: 15 minutes
• Calories Burned: ~100

6. Increases Muscle Engagement

The need to stabilize your body while using a ball engages more muscles than traditional workouts.

Workout Routine:

• Exercise: Stability Ball Push-up
• Sets: 3
• Reps: 8-12
• Duration: 10 minutes
• Calories Burned: ~60

7. Reduces the Risk of Injury

By improving balance and core strength, stability balls can help prevent injuries during other physical activities.

Workout Routine:

• Exercise: Stability Ball Leg Curl
• Sets: 3
• Reps: 10-15
• Duration: 12 minutes
• Calories Burned: ~70

8. Versatile and Portable

Stability balls can be used for a wide variety of exercises and are easy to transport, making them perfect for home workouts.

Workout Routine:

• Exercise: Stability Ball Wall Sit
• Sets: 3
• Duration: 30 seconds
• Calories Burned: ~20

9. Affordable Fitness Solution

Stability balls are a cost-effective way to enhance your fitness routine without the need for expensive equipment.

10. Fun and Engaging

Using a stability ball can make workouts more enjoyable, keeping you motivated and engaged in your fitness journey.

Workout Routine:

• Exercise: Stability Ball Toss
• Sets: 3
• Reps: 10-15
• Duration: 8 minutes
• Calories Burned: ~30

Conclusion

Incorporating a stability ball into your workouts can significantly enhance your fitness routine. If you're looking for personalized guidance on how to effectively use a stability ball and other workout techniques, consider trying HipTrain’s affordable personal training. We offer live 1-on-1 video sessions with certified trainers, making it easy to fit fitness into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.