Top 10 Stability Ball Exercises for Core Strength 2026

Updated January 2026

Stability balls are a fantastic tool for enhancing core strength, balance, and overall fitness. These versatile pieces of equipment can be incorporated into various workouts, making them ideal for anyone looking to improve their stability and strength. Here are the top 10 stability ball exercises to help you build a stronger core in 2026.

1. Stability Ball Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Sets/Reps: 3 sets of 15-20 reps
• Calories Burned: Approximately 50 calories per session

How to Do It:

1. Sit on the stability ball and walk your feet forward until your lower back is supported by the ball.
2. Place your hands behind your head and crunch your torso up, engaging your core.
3. Lower back down and repeat.

2. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Sets/Duration: 3 sets of 30-60 seconds
• Calories Burned: Approximately 60 calories per session

How to Do It:

1. Place your forearms on the stability ball and extend your legs behind you.
2. Keep your body in a straight line from head to heels.
3. Hold the position while engaging your core.

3. Stability Ball Russian Twist

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Sets/Reps: 3 sets of 10-15 twists per side
• Calories Burned: Approximately 70 calories per session

How to Do It:

1. Sit on the stability ball and walk your feet forward, letting the ball roll under your lower back.
2. Lean back slightly and lift your feet off the ground.
3. Twist your torso to one side, then the other, while keeping your core engaged.

4. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Sets/Reps: 3 sets of 10-15 reps
• Calories Burned: Approximately 80 calories per session

How to Do It:

1. Lie on your back holding the stability ball with your hands.
2. Lift your legs straight up towards the ceiling.
3. Pass the ball from your hands to your feet and lower your legs, then lift back up and pass the ball back.

5. Stability Ball Wall Squats

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Sets/Reps: 3 sets of 10-15 reps
• Calories Burned: Approximately 40 calories per session

How to Do It:

1. Place the stability ball between your lower back and a wall.
2. Lower into a squat position while keeping the ball in place.
3. Return to a standing position and repeat.

6. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Sets/Reps: 3 sets of 8-10 reps
• Calories Burned: Approximately 75 calories per session

How to Do It:

1. Start in a plank position with your feet on the stability ball.
2. Use your core to lift your hips up towards the ceiling, rolling the ball towards your hands.
3. Lower back to the plank position and repeat.

7. Stability Ball Bridge

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Sets/Reps: 3 sets of 10-15 reps
• Calories Burned: Approximately 60 calories per session

How to Do It:

1. Lie on your back with your heels on the stability ball.
2. Lift your hips off the ground, creating a straight line from your shoulders to your knees.
3. Lower back down and repeat.

8. Stability Ball Leg Lift

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Sets/Reps: 3 sets of 10-15 reps per leg
• Calories Burned: Approximately 65 calories per session

How to Do It:

1. Lie on your back with the stability ball between your feet.
2. Lift your legs up towards the ceiling, squeezing the ball.
3. Lower back down without touching the ground and repeat.

9. Stability Ball Shoulder Press

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Sets/Reps: 3 sets of 10-12 reps
• Calories Burned: Approximately 70 calories per session

How to Do It:

1. Sit on the stability ball with dumbbells in hand at shoulder height.
2. Press the weights overhead while keeping your core engaged.
3. Lower back to shoulder height and repeat.

10. Stability Ball Side Plank

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Sets/Duration: 3 sets of 20-30 seconds per side
• Calories Burned: Approximately 60 calories per session

How to Do It:

1. Lie on your side with your lower leg on the stability ball and your elbow under your shoulder.
2. Lift your hips off the ground, creating a straight line from head to feet.
3. Hold the position and switch sides.

Conclusion

Incorporating these stability ball exercises into your routine can significantly enhance your core strength and stability. For personalized guidance and training plans tailored to your fitness level, consider trying HipTrain. With affordable live 1-on-1 personal training sessions, flexible scheduling, and certified trainers, HipTrain is here to support your fitness journey. Plus, our services are HSA/FSA approved for eligible expenses!