29 exercises
The Best 29 Stability Ball Exercises with Videos & Tips
Browse stability ball exercises that challenge balance and core engagement during every movement. Each exercise features HD video guidance and form cues to help you strengthen stabilizer muscles, improve proprioception, and build functional core strength.
Frequently Asked Questions
What size stability ball do I need?
Choose based on your height: 55 cm for 150–165 cm (5'0"–5'5"), 65 cm for 165–180 cm (5'5"–5'11"), and 75 cm for 180 cm+ (5'11"+). When sitting on the ball, your knees should be at roughly 90 degrees. An over-inflated ball is less stable (harder exercises), while a slightly under-inflated ball is more stable and better for beginners.
Do stability ball exercises actually build core strength?
Yes. The unstable surface forces your deep stabilizer muscles, particularly the transverse abdominis and multifidus, to engage constantly to maintain balance. Research shows that performing exercises on a stability ball increases core muscle activation compared to the same exercises on a stable surface. However, for maximum core strength, combine ball exercises with heavy loaded movements like planks and carries.
Can I use a stability ball as an office chair?
While sitting on a stability ball does increase some core muscle activity compared to a regular chair, research shows the difference is small and the drawbacks (lack of back support, hip flexor tightness, and fatigue) often outweigh the benefits for all-day use. A better approach is to use the ball for short 20–30 minute intervals during the day and alternate with a proper ergonomic chair.
