Top 5 Stability Ball Workouts to Lose Weight

Stability balls are essential to keep in your fitness arsenal. Do these stability ball workouts to lose weight and work out your core.

Let me introduce you to the realm of stability ball exercises. These workouts, suitable for both upper and lower body training, involve using air-filled balls known as exercise balls, Swiss balls, or gym balls. They create a surface that engages your core muscles more intensively than traditional exercises. To maximize the benefits of stability ball workouts, select the ball, maintain a straight alignment from shoulder blades to feet hip-width apart, and focus on proper form. Incorporating stability ball exercises into your fitness routine can elevate your workout regimen, whether you aim to trim muscles, trim belly fat, enhance posture, or seek challenges. Ranging from moves like bench presses and glute bridges to ones like overhead squats and abdominal tucks, stability balls are effective for strengthening the rectus abdominis muscle, enhancing core stability, and providing a comprehensive full-body workout experience.

What is a stability ball?

If you’re unfamiliar with stability ball’s or the advantages they offer, continue reading. Also known as an exercise ball, Swiss ball, Pilates ball, balance ball, or yoga ball, a stability ball is an air-filled sphere typically ranging from 14 to 34 inches in size.

Originally intended for therapy purposes, these balls have evolved into a fitness accessory for enhancing overall body strength, aiding weight loss, and engaging the core muscles. The best part? They are cost-effective and convenient to store. You might be pleasantly surprised by the effectiveness of incorporating a stability ball workout into your routine.

What size stability ball should you choose?

When selecting a stability ball, there are factors to consider. Think about your intended use. Are you planning to use it for exercise or as a seating option (which can also help strengthen your core)?

The appropriate size of the stability ball also depends on your height. In general, if you’re shorter, opt for a ball. If you’re taller,. Have legs; opt for a larger one. If possible, try sitting on sizes before making a purchase to determine which one feels most comfortable for you.

What other important information should you be aware of regarding stability balls?

woman doing crunch on stability ball
The beauty of stability balls is that they are a low-cost investment with which you can do a variety of exercises—beginner, intermediate, and even advanced. Stability balls are also affordable, and like kettlebells, are perfect additions to in-home gyms thanks to their small size and ability to be stored.

We’ve reviewed our favorite stability balls. There’s something for everyone, so here’s what we recommend depending on your needs:

Now that you know what a stability ball is and have explored a few of our favorites, let’s take a look at what you can do with a stability ball to get you in the best shape of your life. Or, at least, summer-ready.

Here are 5 of the best stability ball workout exercises to lose weight and tone your body.

1. Squats

  • What do squats do? Tone your quads and glutes

Want to tone your thighs and buttocks? Try squats. They may make your thigh and buttock muscles feel like they’re on fire, but you have to resist the temptation to quit early. To stay motivated, think about how good you’ll look in a pair of jeans. If you’re going to do this torturous move, you might as well maximize it by using a stability ball to work your core muscles.

How to Do Squats With a Stability Ball

  1. Place the ball between the wall and your lower back so your body holds the ball in place.
  2. Walk your feet out slowly. Lower your body towards the floor, rolling the ball up your back, until you are in a squat position.
  3. Hold the position for a second or two, then work your way to a standing position. Straighten your legs and keep your weight over your heels as you do so.

How Many Squats Should You Do, and How Often?

We recommend starting with 10 to 15 repetitions three times a week.

When squats get too easy, bring back the burn by adding light weights. Start anywhere from 2lb to 5lb weights (or 10lb if you’re up for it). Hold your arms out in front of you, holding the weights with your knuckles facing down. Within a few weeks, your butt and thighs will thank you for doing this stability ball workout!

2. Bird-Dogs

  • What do bird-dogs do? Core

Bird-dogs are great stability ball workout exercises for your core because they work your lower back and force you to focus on balance. They can be done on the floor or on a stability ball. We recommend trying them on the ball for a bit more of a challenge. When you do bird-dogs on a stability ball, you have to work more on your balance than when you do the same move on your hands and knees.

How to Do Bird-Dogs With a Stability Ball

  1. Lay on top of the stability ball with your legs and hands slightly apart.
  2. Place your chest down so your torso is wrapped over the ball.
  3. Raise your arm and torso upwards and next to your head while raising your opposite leg.
  4. Lower and repeat, then switch sides.

You’ll kind of look like a superhero flying around in gym clothes!

How Many Bird-Dogs Should You Do, and How Often?

We recommend starting with 10–15 repetitions. As you alternate your arms and legs, you’ll slim your hips, build definition in your back, work your core, and tone the back of your thighs and buttocks.

Try to do bird-dog training 2-3 times a week.

3. Walk-Outs

  • What do walk-outs work for? Core, arms, and shoulders

Walk-outs are a simple exercise, but if you do them right, you’ll feel it in your arms and shoulders the next day. They’re great for building your biceps, triceps, and, of course, your core.

How to Do Walk-Outs With a Stability Ball

  1. Lay your face down over the stability ball so it’s under your belly.
  2. Walk your hands forward so the ball rolls down to your ankles and you’re in a plank position. If your balance is so-so, walk your hands out slowly. It’s better to be slow and graceful than fast with a quick descent to the floor.
  3. Return to the starting position by slowly walking your hands back until the stability ball reaches your belly again.

When you’re the boss of this move, hold the plank position longer.

How Many Walk-Outs Should You Do, and How Often?

We recommend starting with 10 repetitions and building from there. Start by doing this stability ball workout 2-3 times a week.

4. Supine Bridges

  • What do supine bridges work for? Core, thighs, buttocks, and lower back

If you haven’t realized it by now, stability balls are great for the core. Because they require balance, pretty much every move you do on the ball helps tone your core while also working on your arms, legs, buttocks, or other areas. A stability ball workout can help you make big strides in your fitness level.

If you have bad balance and trust issues with your stability ball, supine bridges will help. In addition to working your core, supine bridges work your thighs, buttocks, lower back, and lower abs.

How to Supine Bridges With a Stability Ball

  1. Sit on the ball with your hands on your hips.
  2. Walk your feet forward slowly, and let the ball roll up your back to the top of your shoulders, similar to how you did a squat.
  3. Squeeze your buttocks once the ball is at the top of your shoulders so your hips lift and align with your knees and shoulders so your body forms a tabletop. As you alternate between relaxing your butt and clenching it again, your gluteus muscles should burn.

If you’re a stability ball newbie, this move might make you feel like you’re going to have a close encounter with the floor in the near future. As long as you take it slow and center your body on the ball, you’ll be okay.

How Many Supine Bridges Should You Do, and How Often?

We recommend starting with 10 repetitions and moving up from there as you become more comfortable. Start by doing them twice a week and increase as you see fit.

5. Abdominal Tucks (Also Referred to as Knee Tucks)

  • What do abdominal tucks do? Abdominal muscles

We’ll be frank: abdominal tucks on a stability ball are tough. Abdominal tucks work your abs and other core muscles and give you a burn that you’ll also feel in your shoulders. These are the best ab moves you can do on the stability ball, and you’ll see results quickly.

How to Do Abdominal Tucks on a Stability Ball

  1. Start in a pushup position with your palms on the floor and the stability ball under your knees.
  2. Bring your knees to your chest slowly while the stability ball rolls up to your ankles.
  3. Hold for several seconds, then roll the ball back out.

Feel the burn? Unlike pushups, where you can do them from your knees for an easier workout, there is no easy version of this exercise. Again, you’ll feel the burn, and these are tough exercises for a stability ball workout. Make it your goal to make smooth, controlled movements.

How Many Abdominal Tucks Should You Do, and How Often?

Try starting with 10 repetitions and going up from there. While ab exercises can be done daily, you’ll feel them. Start by doing them three days a week and increase to four (or even seven!) when you feel ready. You’ll be bikini-ready in no time!


Certified personal trainers and physical therapists highly recommend stability ball exercises because of their effects on trunk stabilization, core muscle activation, and the potential for weight loss and strength training. As you embark on this journey, keep in mind to modify the reps of each exercise according to your fitness level, alternate between the left and right side for balanced muscle activity, and integrate regular exercises into your routine for the best results. Stability balls are a great tool for people of all skill levels who are looking for a challenging exercise to take their core work to the next level. They are more than just big, bouncy balls; they are a multipurpose piece of equipment that can improve your bodyweight workouts and provide a strong core, better posture, and overall fitness. So, brace your core, find your balance, and let us roll into a fitness routine that will push you, motivate you, and help you achieve your bodyweight, core, and overall fitness goals with greater clarity.

Are the ab tucks on the stability ball too hard? Check out these 20 Best Ab Workouts and see if you find something that better suits your needs.