Top 10 Stability Ball Exercises for Full-Body Workouts 2025

Updated January 2026

Stability balls are versatile tools that can enhance your fitness routine by engaging your core, improving balance, and providing a full-body workout. Here are the top 10 stability ball exercises that you can incorporate into your fitness regimen in 2025. These exercises are designed to challenge your strength and coordination while being easy to fit into your busy schedule.

1. Stability Ball Squats

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 sec |

How to Do It:

• Place the stability ball between your lower back and a wall.
• Stand with your feet shoulder-width apart.
• Slowly lower into a squat while keeping the ball against the wall.
• Return to standing position.

2. Stability Ball Push-Ups

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec |

How to Do It:

• Position the stability ball under your hips and hands while in a plank position.
• Lower your body towards the ground, keeping your elbows close to your sides.
• Push back up to the starting position.

3. Stability Ball Plank

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

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

How to Do It:

• 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 the position, engaging your core.

4. Stability Ball Leg Curls

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

How to Do It:

• Lie on your back with your feet resting on the stability ball.
• Lift your hips off the ground and curl the ball towards you by bending your knees.
• Return to the starting position.

5. Stability Ball Russian Twists

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30 sec |

How to Do It:

• Sit on the ball with your feet flat on the ground.
• Lean back slightly, keeping your back straight.
• Rotate your torso to the right, then to the left.

6. Stability Ball Chest Press

Equipment Needed: Stability Ball, Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

How to Do It:

• Lie on the ball with your upper back supported and feet flat on the ground.
• Hold dumbbells above your chest with arms extended.
• Lower the dumbbells to chest level and press back up.

7. Stability Ball Back Extension

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

How to Do It:

• Lie face down on the ball with your feet anchored on the ground.
• Place your hands behind your head and lift your upper body off the ball.
• Lower back down in a controlled manner.

8. Stability Ball Side Crunch

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 sec |

How to Do It:

• Sit on the ball and walk your feet forward, rolling the ball to your lower back.
• Place your hands behind your head and lift your torso to the side.
• Alternate sides.

9. Stability Ball Overhead Press

Equipment Needed: Stability Ball, Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

How to Do It:

• Sit on the ball with your feet flat on the ground, holding dumbbells at shoulder height.
• Press the weights overhead until your arms are fully extended.
• Lower back down to shoulder level.

10. Stability Ball Mountain Climbers

Equipment Needed: Stability Ball
Difficulty Level: Advanced
Calories Burned: Approximately 250-300 per 30 minutes

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

How to Do It:

• Place your hands on the ball in a plank position.
• Quickly alternate bringing your knees towards your chest.

These exercises not only target various muscle groups but also enhance your core strength and balance. For personalized guidance and to ensure proper form, consider working with a certified personal trainer.

HipTrain offers affordable live 1-on-1 video personal training sessions, making it easy to train from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, providing you with a cost-effective solution to reach your fitness goals.