Are you looking for an effective way to strengthen your core and glutes without having to hit the gym? Stability ball home workout might be the answer for you.
This beginner-friendly stability ball workout helps you build a strong foundation, improve balance, and target multiple muscle groups in a quick ten-minute session.
Do’s and Don’ts for Stability Ball Exercises
Do’s
Start with the right-sized ball. This means choosing a ball that allows you to sit comfortably with your knees bent at a 90-degree angle. Of course, this varies with height.
For example, a 55 cm ball is suitable for people 5’0” to 5’5”, while a 65 cm ball is best for those 5’6” to 6’0”.
Engage your core. Stability ball exercises rely heavily on core engagement to maintain balance. Focus on activating your abs to help stabilize yourself. This means:
- Bracing your abdomen during exercises.
- Exhaling as you lift or exert force during an exercise.
- Maintaining a neutral spine by not arching your back or tilting your pelvis.
- Focusing on form over speed.
- Practice, practice, practice.
Maintain proper posture. Keep your back straight, shoulders relaxed, and chest open. This avoids placing strain on your back and makes your exercises more effective.
Use controlled movements. Perform each movement slowly and avoid using momentum to prevent injuries. Focus on activating the intended muscle rather than rushing through reps.
Start with easy moves. If you’re new to using a stability ball, begin with basic exercises (like seated ball marches or wall-supported ball squats) to develop stability and confidence.
Don’ts
Don’t use the ball on slippery surfaces. A slippery surface increases the risk of the ball moving unexpectedly, which can lead to falls or injuries. A soft mat or carpeted floor is ideal.
You can also wear shoes with good traction or non-slip socks to enhance stability. You can also use moisture-wicking workout accessories like headbands, workout gloves, towels, and socks to keep the stability ball dry and non-slippery.
Don’t overinflate the ball. An overinflated ball can be unstable and uncomfortable. Check the manufacturer’s guidelines for the right inflation level, as a slightly softer ball is easier to control.
Don’t hold your breath. Breathing steadily helps you stay relaxed and balanced. Remember, exhale during exertion and inhale as you return to the starting position.
Don’t use weights right away. While you might be itching to jump right into more complicated exercise, adding weights too soon can disrupt your balance and cause injury. First, master bodyweight stability ball exercises before gradually introducing dumbbells, kettlebells, or hip thrust belts.
Don’t ignore safety cues. If you feel overly wobbly or fatigued, stop and rest. Stability ball exercises should challenge your balance but never put you in an unsafe position.
Related Posts
12 Stability Ball Exercises for a Total Body Sculpt
Get Tighter Core and Toned Arms At Home – Includes 11 Workout Illustrations
Abs Unleashed: Sculpt Your Core with This Effective 10-Minute No-Equipment Workout
Adding Stability Ball Exercises to Your Daily Routine
Swap out your office chair for a stability ball chair. Try adding subtle movements like gently bouncing on the ball or shifting your weight side-to-side to activate stabilizer muscles.
You can try a few quick exercises throughout the day. For example, the hip opener exercise where you sit on the ball and roll your hips in circles to loosen up the hip joints, can help relieve stiffness from sitting.
Take regular stretch breaks and keep the ball nearby to use during these short stretch breaks. Take 5-10 minutes once or twice a day to do simple core exercises like seated marches, hip lifts, or toe taps on the ball.
You can also try out quick back stretches – lean back on the ball and gently extend your arms overhead to stretch the spine and chest.
Add it to your TV time. Do seated exercises while watching TV, such as bouncing lightly or doing small leg lifts to engage your core.
Try holding several static poses like a plank with your forearms or shins on the ball or perform crunches with your back supported on the ball during commercials.
Make stability ball exercises a part of your warm-up routine. Add a few stability ball exercises as a warm-up or cool-down for your regular workout routine.
Use the ball to perform dynamic stretches like hamstring stretches (placing a foot on the ball and leaning forward) or cat-cow (hands on the ball while arching and rounding your back).
Start and end your day with a few short moves. A quick morning flow of stability ball exercises is a great way to wake up your body and boost your energy levels for the day ahead.
An evening routine composed of gentle, relaxing stretches and deep breathing exercises can be used to wind down before bed.
Five Game-Changing Stability Ball Exercises for Building a Strong Core and Glutes
This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.
1. Prayer Crunch – 2 sets, 45 seconds
- Sit on an anti-slip stability ball, lean back, and walk your feet forward until the ball supports your mid back.
- Extend both arms fully in front of your chest and clasp them together pointing upwards.
- Engage your core, and lift your shoulders off the ball in a controlled motion while keeping your arms pointed towards the ceiling.
- Slowly lower back down.
- Perform this exercise for two sets of forty-five seconds each.
- Try this exercise with wrist weights to engage your upper body even more.

2. Ball Pass – 2 sets, 45 seconds
- Lie on an exercise mat with the stability ball held firmly between your feet and arms extended overhead.
- Lift your legs and arms to pass the ball from your feet to your hands, then lower both.
- This exercise activates the entire core, especially the lower abs.
- Repeat this exercise for two sets of forty-five seconds each, passing the ball back and forth.
- Adding wrist and ankle weights to this routine is also a good idea.

3. Roll Out – 2 sets, 45 seconds
- Kneel with the ball in front of you and place your forearms on it.
- Roll forward, extending your arms and torso while engaging your abs.
- Roll back to the starting position, maintaining full control.
- The rollout works the core, shoulders, and arms, almost like an ab roller.
- Perform this exercise for two sets of forty-five seconds each.


4. Cross Crunch – 2 sets, 45 seconds
- Lie on your back with the stability ball held firmly between your knees.
- Place your hands behind your head, and crunch diagonally, bringing your right elbow toward your left knee.
- Return to the starting position and perform this exercise on the opposite side.
- This exercise targets the obliques and core, enhancing rotational strength.
- Perform this exercise for two sets of forty-five seconds each.

5. Reverse Crunch – 2 sets, 45 seconds
- Lie on your back with the stability ball held firmly between your legs.
- Engage your core to lift your hips slightly off the ground, pointing your legs towards the ceiling, then lower back down.
- The reverse crunch primarily works the lower abs and is even better with a set of ankle weights.
- Perform this exercise for two sets of forty-five seconds each.

For more visuals, be sure to check out this video by Heather Robertson
Frequently Asked Questions on Stability Ball Exercises
- What muscles do stability balls build?
Stability ball exercises are great for targeting muscle groups involved with balance and stability like your core muscles, hip stabilizers, and thigh muscles.
You can also use them for upper body stability exercises which activate the stabilizing muscles of your chest, arms, and shoulders.
- What is the difference between a stability ball and a medicine ball?
A stability ball is a large, inflatable ball that is used during exercises to improve balance and core strength. It provides an unstable surface that forces your body to engage multiple muscle groups to maintain balance.
A medicine ball is a smaller, weighted ball that is typically used for strength training exercises like throws and twists.
- Are exercise balls good for core strength?
Yes, exercise balls are great for core strength exercises because they encourage the body to recruit often overlooked core muscles involved in balance.
Stability ball exercises can also be added to your resistance routine to add an extra layer of challenge.
- Do stability exercises build strong muscles?
Stability exercises can build strong muscles, though not as efficiently as traditional strength training routines.
A great idea is combining both resistance and balance training to improve muscle endurance, strength, and coordination.
- What type of exercises is a stability ball mainly used for?
An exercise ball can be used for core exercises, balance training, and flexibility exercises. Some popular stability ball exercises include crunches, planks, rollouts, and back extensions.
You can also use it for glute toning lower-body exercises like hamstring curls and glute bridges, as well as upper-body routines like stability ball push-ups and chest presses.
Bottom Line
This stability ball home workout is a great low-impact routine to challenge your muscles, improve balance, and build core strength without spending countless hours in the gym.
Keep practicing, and you’ll soon notice more stability, better posture, and some sexily toned abs and glutes.
You are welcome to pin and share this workout to your Pinterest board for future workouts.
