Top 10 Stability Ball Exercises for Core Strength 2025

Updated January 2026

Stability balls are versatile tools that can enhance your core strength and balance. They engage multiple muscle groups, making them an excellent addition to your fitness routine. Here are the top 10 stability ball exercises for core strength in 2025, perfect for individuals at any fitness level!

1. Stability Ball Crunch

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

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

Instructions: Sit on the ball, walk your feet forward until your lower back is supported. Place your hands behind your head, engage your core, and lift your upper body towards your knees. Lower back down slowly.

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2. Stability Ball Plank

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

| Sets | Duration | |------|----------| | 3 | 30-60 sec |

Instructions: Place your forearms on the ball and extend your legs behind you. Keep your body in a straight line from head to heels. Hold for the designated time.

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3. Stability Ball Pass

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 45 sec |

Instructions: Lie on your back holding the ball between your hands. Lift your legs and arms simultaneously, passing the ball from your hands to your feet. Return to the starting position.

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4. Stability Ball Wall Squat

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

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

Instructions: Place the ball between your back and a wall. Lower into a squat, keeping your knees aligned with your ankles. Hold for a moment before returning to standing.

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5. Russian Twist on Stability Ball

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 140 calories per 30 minutes

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

Instructions: Sit on the ball with your feet flat on the floor. Lean back slightly, hold your hands together, and twist your torso to touch the floor beside you on each side.

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6. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 160 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 45 sec |

Instructions: Start in a plank position with your feet on the ball. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands. Return to the plank position.

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7. Stability Ball Leg Lift

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

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

Instructions: Lie on your back with your heels on the ball. Lift your legs and hips off the ground while squeezing your glutes. Lower back down with control.

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8. Stability Ball Roll-Out

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 45 sec |

Instructions: Kneel in front of the ball, placing your forearms on it. Roll the ball forward while keeping your core engaged, then pull back to the starting position.

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9. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 130 calories per 30 minutes

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

Instructions: Lie face down on the ball with your feet on the ground. Lift your upper body and extend your arms out in front of you. Lower back down slowly.

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10. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 140 calories per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30-60 sec |

Instructions: Place one forearm on the ball and stack your feet. Lift your hips to form a straight line from head to heels. Hold for the designated time, then switch sides.

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Incorporating these stability ball exercises into your routine can significantly enhance your core strength and stability. For personalized guidance, consider affordable 1-on-1 live personal training sessions with certified trainers at HipTrain. Our services are HSA/FSA approved and perfect for busy professionals looking to fit fitness into their hectic schedules.