12-Min Stability Ball Exercises and Workout for Home

Get ready to slim down and tone up with stability ball exercises— When it comes to workout tools, there’s no other exercise equipment that works your whole body better than the inflatable ball.

To stay on the ball—literally— you are forced to engage all your muscles, leading to more strength and better stability. 

It’s surely a fun way to exercise and get in shape without ever feeling like you are working out. 

Despite a popular belief, an exercise ball is great for a lot more than building core strength and can apply to more exercises than just core exercises. 

That’s right 

There are literally hundreds of exercises you can do on an exercise ball. If you are in need of some fresh ideas, here are our best 30 stability ball exercises put into one chart. 

Another benefit of an exercise ball is that it’s perfect for at-home workouts. Unlike other exercise equipment, you don’t even need to store it. 

When not being used, it can be used as a chair or play toy for school-age children. (Just be careful not to have it around babies and toddlers as they can easily roll over them.)  

To help you get toned up all over, we created a fun 12-minute full-body ball toning workout routine for your home. 

6 easy bodyweight exercises that use nothing but a stability ball and your body weight (a pair of lightweight dumbbells optional), you can whip your body into the perfect shape without ever leaving home.

12-Minute Full-Body Stability Ball Exercises and Workout

Stability Ball Exercises for at home workout

How does it work: Perform each exercises for the prescribed number of repetitions without rest.

After completing all six exercises, rest for 30 seconds-60 seconds and repeat for a total of 3 sets.

Read the instrcutions before performing each exercise.

Stability Ball Exercises

DB Triceps Kickbacks

  • Hip Raise
  • Decline Pushups
  • Plank Hold
  • Leg Lift
  • V-Pass

There you have it! 12 minute stability ball workout to get in shape, slim down and tone up your body. 

Don’t forget to check out our list of the best ball exercises. Once you master the moves in this workout, you can try other ball exercises to keep challenging your body to avoid boredom and plateau. 

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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