Powerful examples of 3 stability ball exercises for core strength (plus more to try)

Real examples of 3 examples of stability ball exercises for core strength

Let’s start with three foundation moves. These are some of the best examples of stability ball exercises for core strength because they hit multiple muscle groups, challenge your balance, and can be scaled from beginner to advanced.

We’ll walk through:

• A stability ball plank
• A stability ball dead bug
• A stability ball glute bridge with core engagement

These three give you a solid starting point, and then we’ll layer in more real examples and progressions.

Example of stability ball plank: simple setup, serious core work

If you want one clear example of a stability ball core exercise that almost everyone recognizes, it’s the stability ball plank.

How to do it:

Start by kneeling on the floor with the ball in front of you. Place your forearms on top of the ball, elbows under your shoulders. Step your feet back until your body forms a straight line from head to heels. Think about gently drawing your belly button toward your spine and squeezing your glutes.

Hold this position while you breathe slowly. Aim for 15–30 seconds if you’re new, then build up to 45–60 seconds as your core strength improves.

Why it works for core strength and injury prevention:

On a regular floor plank, your body is stable. On the ball, you’re constantly fighting micro-movements. Your deep core muscles—especially your transverse abdominis and obliques—have to work harder to keep you from rolling forward or sideways. That kind of control is linked to better spinal stability and may help reduce the risk of low back pain when combined with overall conditioning.

For more on core stability and back health, organizations like the NIH and Mayo Clinic highlight the value of regular core exercise as part of a back-care routine.

Beginner tweak:

If this example of a plank feels too intense, move your knees closer to the ball or keep your knees on the floor while you hold the plank. You’ll still get the feel of working on an unstable surface without overdoing it.

Advanced tweaks:

Once the basic version feels steady, try these variations:

• Stability ball plank with small circles: In your plank, make tiny circles with your forearms on the ball. This fires up your core and shoulders.
• Stability ball plank with leg lifts: While holding the plank, slowly lift one foot a few inches off the floor, hold for 2–3 seconds, then switch. Move slowly to keep control.

These progressions are strong examples of 3 examples of stability ball exercises for core strength because they build from a basic hold to more dynamic, real-world challenges.

Example of stability ball dead bug: core control without crunching

The dead bug is a physical therapist favorite, and doing it on a stability ball increases the challenge without adding strain to your neck or back.

How to do it:

Lie on your back with your hips and knees bent at 90 degrees (knees stacked over hips). Hold the stability ball between your hands and your thighs—press your palms into the ball and your thighs into the ball. This gentle squeeze activates your core before you even move.

From here, slowly extend your right leg out toward the floor while reaching your left arm overhead, keeping the ball pressed with your left hand and right thigh. Bring them back to the starting position, then switch sides.

Move with control, not speed. Aim for 6–10 reps per side.

Why it works:

This is one of the best examples of stability ball exercises for core strength if you’re trying to learn how to brace your core while your arms and legs move—exactly what you need in walking, running, lifting, or even carrying groceries.

Many rehab protocols for low back pain emphasize this kind of controlled, anti-rotation core work. You’ll find similar patterns recommended in resources like Harvard Health’s core training guides and physical therapy programs.

Beginner tweak:

Instead of fully straightening your leg, tap your heel lightly toward the floor while keeping your knee slightly bent. Keep the range of motion small until you feel confident that your low back stays gently pressed into the floor.

Advanced tweaks:

• Use a slightly larger ball and increase the squeeze between your hands and thighs.
• Add a 2–3 second pause when your arm and leg are fully extended.

These dead bug variations are strong examples of 3 examples of stability ball exercises for core strength that prioritize control over flashy movement.

Example of stability ball glute bridge with core engagement

This one looks like a glute exercise—and it is—but it’s also a sneaky core challenge. When your heels are on the ball, your core has to stabilize your pelvis while your hamstrings and glutes work.

How to do it:

Lie on your back and place your heels on top of the ball, legs straight or slightly bent. Place your arms at your sides, palms down. Gently brace your core, then press your heels into the ball and lift your hips off the floor until your body forms a straight line from shoulders to heels.

Hold for 2–3 seconds at the top, then slowly lower back down. Aim for 8–12 reps.

Why it works:

You’re training your posterior chain (glutes and hamstrings) while your core keeps your spine stable. This is one of the best examples of stability ball exercises for core strength that also supports knee and hip stability—key players in injury prevention for runners, field athletes, and weekend warriors.

Beginner tweak:

Bend your knees to about 90 degrees so your feet are closer to your body. This shortens the lever and makes the exercise more manageable.

Advanced tweaks:

• Single-leg bridge: Keep one heel on the ball and extend the other leg toward the ceiling. Lift and lower your hips using just one leg at a time.
• Bridge with hamstring curl: From the top of your bridge, slowly bend your knees and roll the ball toward your hips, then straighten your legs again.

These variations are excellent real examples of 3 examples of stability ball exercises for core strength that can scale with you as you get stronger.

More real examples of stability ball exercises for core strength

Once you’ve mastered those three, you can expand your toolkit. Here are more real examples of stability ball exercises for core strength that fit into a 2024-style home or gym routine.

Stability ball rollout

Kneel on a mat with the ball in front of you. Place your forearms or hands on the ball and slowly roll it away from your body, letting your hips move forward while you keep your core braced. Stop before your low back starts to sag, then pull the ball back toward you.

This move is like an ab wheel rollout, but the ball gives you more control over the range of motion. It’s a solid example of building strength in the front of your core while teaching your body not to overextend your lower back.

Stability ball stir-the-pot

Start in a forearm plank on the ball. Once you feel steady, draw small circles with your forearms, as if you’re stirring a giant pot. Switch directions after 8–10 circles.

This is a favorite among strength coaches because it demands anti-rotation control, shoulder stability, and intense core engagement. It’s one of the best examples of stability ball exercises for core strength when you’re ready for a challenge.

Stability ball side plank (feet or forearms on ball)

Side planks are already tough. Adding the ball creates instability that lights up your obliques.

You can either:

• Place your feet on the ball and your forearm on the floor, or
• Place your forearm on the ball and your feet stacked on the floor.

Hold for 15–30 seconds per side. This is a powerful example of targeting lateral core strength, which supports cutting, turning, and everyday twisting motions.

Stability ball V-pass

Lie on your back holding the ball overhead with your arms straight. Lift your legs and arms at the same time, pass the ball from your hands to your feet, then lower both toward the floor. Repeat, passing the ball back and forth.

This is a more advanced example of a stability ball exercise for core strength that challenges coordination and control. Keep your low back gently pressed into the floor and only lower as far as you can without arching.

How to organize these examples into a core-strength routine

Now that you’ve seen multiple examples of 3 examples of stability ball exercises for core strength—and several bonus moves—let’s turn them into a simple routine you can plug into your week.

You can build a 15–20 minute session like this:

• Start with stability ball dead bug for 2–3 sets of 6–10 reps per side.
• Move into stability ball plank or stir-the-pot for 2–3 sets of 20–40 seconds.
• Add stability ball glute bridge (with or without hamstring curl) for 2–3 sets of 8–12 reps.
• If you have time, finish with rollouts or side planks for 1–2 sets.

This structure gives you front, side, and back core work, plus hip and hamstring support. It’s a realistic way to use these real examples of stability ball exercises for core strength without spending an hour just on abs.

Most adults can safely perform core training 2–3 times per week, according to general fitness guidelines from organizations like the CDC. Always adjust volume and intensity based on your fitness level and any medical conditions.

Safety tips when using these examples of stability ball exercises for core strength

Because you’re working on an unstable surface, safety matters. A few quick guidelines:

• Choose the right ball size. As a rough guide, if you’re 5’4” or under, a 55 cm ball often works. Around 5’5”–5’11”, a 65 cm ball is common. Taller than that, consider a 75 cm ball. Your knees should be at about a 90-degree angle when you sit on the ball.
• Inflate the ball properly. Too soft and you’ll sink; too firm and it can feel like a rock. Most manufacturers give a height chart and max diameter.
• Start near a wall or sturdy support. Especially for standing or single-leg variations, having something to grab can prevent a fall.
• Move slowly. These examples of stability ball exercises for core strength are about control. If you’re flailing, the ball will win.
• Stop if you feel pain, numbness, or sharp discomfort. Mild muscle fatigue is fine; joint pain is not.

If you have a history of back issues, recent surgery, or balance problems, it’s smart to check with a medical professional or physical therapist before jumping into advanced variations. Sites like Mayo Clinic and NIH provide general guidance on safe exercise, but a personal provider can tailor advice to your situation.

FAQ: Stability ball core training

What are some simple examples of stability ball exercises for core strength for beginners?

If you’re just starting out, three gentle options are the stability ball dead bug, a modified stability ball plank with your knees on the floor, and a basic stability ball glute bridge with bent knees. These examples of 3 examples of stability ball exercises for core strength keep you mostly on the floor, which reduces fall risk while still training your core.

How often should I do these examples of 3 stability ball exercises for core strength?

Most people do well with 2–3 core-focused sessions per week, with at least one rest day between them. You can rotate through different examples of stability ball exercises for core strength so you’re not hammering the same pattern every time.

Are stability ball exercises good for lower back pain?

They can be helpful when chosen and performed correctly, especially exercises that focus on gentle bracing, like dead bugs and supported planks. However, if you currently have back pain, you should talk with a healthcare provider or physical therapist before trying new exercises. They can help you decide which example of a stability ball exercise is appropriate for your specific condition.

Do I need any other equipment besides the ball?

Not really. Many of the best examples of stability ball exercises for core strength only require your body weight and the ball. A mat can make floor work more comfortable, and a wall or sturdy chair nearby can help with balance when you’re learning.

Can these examples of stability ball exercises for core strength replace traditional ab workouts?

They can absolutely be your ab workout, especially if you choose a mix of front, side, and back-focused moves. That said, variety is helpful. Over time, you might combine these examples with other core exercises like side planks on the floor, bird dog, or standing anti-rotation presses to cover all angles.

If you remember nothing else, remember this: pick two or three of these examples of 3 examples of stability ball exercises for core strength, perform them with slow, steady control, and stick with them for a few weeks. You don’t need fancy routines—just consistent practice on that wobbly ball, and your core will let you know it’s working.