Best At-Home Stability Ball Workout

It may seem impossible to get in a workout when you’ve got so many balls in the air. Trust me, Master Juggler here. BUT…for this quick-fix workout, the only ball you need to care about is your stability ball!

This burner can be done in 10 minutes tops, which means more time can be spent focusing on the other 900 things on your to-do list. #NoExcuses So tighten that ponytail and let’s get it done.

Outfit + Equipment Details:

Stability Ball, Yoga Mat (on sale, under $25), Leggings, Sports Bra (similar here on clearance under $30)

10 Minute Stability Ball Workout

This workout consists of four movements, 15 reps each, for 3 rounds. You’re probably thinking, “Okay, Heidi. Quick is great, but this is so short, will it even be effective?!”

YES! One of the biggest misconceptions in the health and fitness world is that you need to spend hours in the gym to see results. You don’t! All you need is to go into each workout with a plan, and part of that means planning for EFFECTIVE workouts. And believe me… this one is effective!

Still doubt me? Wait until you get to that wall squat, then we’ll talk.

3 rounds of 15 reps each:

  • Hamstring Curls
  • Ab Roll-ins (modified too)
  • V-Pass
  • Wall Squat

Hamstring Curls

  1. Lying with your back on the ground and the stability ball at your feet, position your heels so they’re on top of the stability ball.
  2. Slowly raise your glutes in the air but keep your shoulders planted firmly on the ground. There should be plenty of space underneath and between your booty, back, and the ground.
  3. Keeping your heels planted on the stability ball, slowly use your hamstrings to draw that ball in toward your booty, then slowly push back out. That’s one rep.

Ab Roll-Ins

  1. Start in an upright plank position with your hands planted firmly on the ground and the stability ball at your feet.
  2. Place your feet/ankles up on the stability ball so your stomach is parallel with the ground.
  3. Using your core muscles, bring your toes (on the ball) in toward your head, creating a pike position with your booty lifted in the air.
  4. Then, using your core muscles, push that ball back out behind you and return to your starting position. That’s one rep.
  5. To modify, instead of creating the full pike and keeping your legs straight, bend at the knee and bring that ball in toward your stomach.


  1. Lying flat on the ground with your legs extended, place the stability ball between your calves and squeeze.
  2. Lift your legs straight up in the air and “pass” the ball to your hands.
  3. Holding the ball in both hands, extend your arms out overhead and reach behind you, lowering your legs as you do.
  4. Lift the ball back up in the air, lifting your legs at the same time, and “pass” that ball back to your calves, then lower your legs back to the ground.

Wall Squat

  1. Place the stability ball behind your lower back up against the wall.
  2. Using your core muscles to stabilize the ball, slowly lower down into a squat position.
  3. Hold it for 30 seconds, keeping everything tight. YOU CAN DO IT!

Now you want to ask if it’s effective?! I’m laughing WITH you, don’t worry. Those wall squats get me every time too!

So, friends. The proof is in the stability ball. You don’t need a fancy home gym or endless hours spent lifting weights. You just need commitment, confidence, and 10 minutes to make it happen.


Related reading:

Top 10 At-Home Exercises for Total Body Toning
My Go-To Butt + Thigh Workout
How to Create a Workout in 4 Simple Steps
Tabata: 20 Minute Resistance Band At-Home Workout
Lower Body HIIT At-Home Workout // No Equipment Needed!

One Response

  1. While I personally think that your workout is great, my friends have been using the one fowlloling yours because of the, “Pop Up Ads”, that appear on yours when you attempt to log on. If the ads could appear at the end, you may have more users.
    Love Ya,

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