Top 10 Exercises You Can Do on a Stability Ball for Core Strength 2026

Updated January 2026

Stability ball exercises are an excellent way to enhance your core strength while improving your balance and coordination. These versatile tools can be used for a myriad of workouts, and incorporating them into your routine can yield significant results. Here are the top 10 stability ball exercises that you can do to strengthen your core in 2026.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 5-7 calories per minute

How to Perform:

• 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 for 30-60 seconds.

| Set | Duration | |-----|----------| | 3 | 30-60 sec|

2. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 4-6 calories per minute

How to Perform:

• Sit on the ball and walk your feet forward until your lower back is supported.
• With your hands behind your head, lift your upper body towards your knees.
• Lower back down with control.

| Set | Reps | |-----|------| | 3 | 15-20 |

3. Stability Ball Roll-Out

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 6-8 calories per minute

How to Perform:

• Kneel on the floor with the stability ball in front of you.
• Place your hands on the ball and roll it forward while keeping your core engaged.
• Roll back to the starting position.

| Set | Reps | |-----|------| | 3 | 10-15 |

4. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 5-8 calories per minute

How to Perform:

• Sit on the ball and walk your feet forward, leaning back slightly.
• Hold a weight (optional) and twist your torso to touch the ground on each side.

| Set | Reps per Side | |-----|---------------| | 3 | 12-15 |

5. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 4-6 calories per minute

How to Perform:

• Lie on your back with your feet on the ball.
• Raise your hips to create a straight line from your shoulders to your knees.
• Lower back down.

| Set | Reps | |-----|------| | 3 | 15-20 |

6. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 6-9 calories per minute

How to Perform:

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

| Set | Reps | |-----|------| | 3 | 10-12 |

7. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 7-10 calories per minute

How to Perform:

• Place your feet on the ball and your forearm on the ground.
• Lift your hips to form a straight line from head to feet.
• Hold for 20-30 seconds on each side.

| Set | Duration | |-----|----------| | 3 | 20-30 sec|

8. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 5-8 calories per minute

How to Perform:

• Place the ball between your back and a wall.
• Squat down while keeping your back against the ball.
• Stand back up.

| Set | Reps | |-----|------| | 3 | 12-15 |

9. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 8-12 calories per minute

How to Perform:

• Start in a plank position with your feet on the ball.
• Engage your core and lift your hips while rolling the ball towards your chest.
• Return to the starting position.

| Set | Reps | |-----|------| | 3 | 8-10 |

10. Stability Ball Dead Bug

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 5-7 calories per minute

How to Perform:

• Lie on your back and hold the ball above your head with your legs raised.
• Lower opposite arm and leg towards the ground, then return to starting position.

| Set | Reps per Side | |-----|---------------| | 3 | 10-12 |

Incorporating these stability ball exercises into your routine can help you achieve a stronger core while also enhancing your overall balance and stability. For personalized guidance and to ensure you're performing these exercises correctly, consider scheduling a session with a certified personal trainer.