Top 5 Stability Ball Exercises for Core Strength 2025

Updated January 2026

Stability balls are an excellent tool for enhancing core strength, stability, and overall fitness. They engage multiple muscle groups while providing a fun and dynamic workout experience. In 2025, incorporating stability ball exercises into your routine is a smart choice for anyone looking to up their fitness game. Here are the top 5 stability ball exercises you can do to strengthen your core effectively.

1. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 50-70 calories (per 30 minutes)

Instructions:

• Sit on the stability ball and walk your feet forward until your lower back is supported.
• Place your hands behind your head and engage your core.
• Lift your upper body towards your thighs, squeezing your abs at the top.
• Lower back down and repeat.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Stability Ball Crunch | 3 | 15 |

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2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70-90 calories (per 30 minutes)

Instructions:

• Start in a plank position with your shins on the stability ball.
• Keep your body in a straight line from head to heels.
• Hold for 30 seconds, increasing the time as you get stronger.

Workout Table:

| Exercise | Sets | Duration | |-------------------|------|----------| | Stability Ball Plank | 3 | 30 sec |

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3. Stability Ball Roll-Out

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 calories (per 30 minutes)

Instructions:

• Kneel on the floor with the stability ball in front of you.
• Place your forearms on the ball and slowly roll it forward, extending your body.
• Roll back to the starting position while engaging your core.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Stability Ball Roll-Out | 3 | 10 |

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4. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 80-100 calories (per 30 minutes)

Instructions:

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

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Stability Ball Pass | 3 | 12 |

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5. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 70-90 calories (per 30 minutes)

Instructions:

• Sit on the stability ball and walk your feet forward until your back is supported.
• Lean back slightly and lift your feet off the ground, balancing on your sit bones.
• Twist your torso to one side, then the other.

Workout Table:

| Exercise | Sets | Reps | |-------------------|------|------| | Stability Ball Russian Twist | 3 | 15 (each side) |

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Why Choose HipTrain?

Incorporating these stability ball exercises into your routine can significantly enhance your core strength. For personalized guidance, consider HipTrain. With live 1-on-1 video personal training sessions, you can receive expert coaching in the comfort of your home. Our services are not only affordable compared to traditional gyms but also eligible for HSA/FSA expenses. Plus, we offer flexible scheduling to accommodate busy professionals.

Incorporate these exercises into your routine and feel the difference as you build a stronger core!