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Exercise Charts for Stability Ball (Balance Ball, Swiss Ball) and Bosu

I am passionate about fitness. I developed a swim toy that I tested in the fitness industry. I learned to love fitness for my swim toy.

The balance ball has become a staple of every health club in America and perhaps globally. Yes, the stability ball is amazing for working our core. Yes, you can perform better squats. Yes, the squats with the ball against the wall will help your knees. And yes, sit-ups are especially challenging with a balance ball. And yes, the many known benefits of the balance ball are motivating. And yet, sadly, health clubs across the world have missed an important link both in training and in persuasion - the training diagram. For you see, there is nothing better than a well-done exercise chart to remind us all of the simplicity the many exercises this round rubber ball can perform. Continue reading and we will share with the best of the best in balance ball exercise charts. And you will see first hand, the diverse functionality this simple fitness tool can offer. More importantly, my wish for you is to be motivated to try every exercise - at least once - come on you can do it!

Stick around to the end and learn about how to properly fit your balance ball.

Confession - Reason for the Research

Confession - I started researching balance ball exercise posters for a completely different purpose. I simply wanted to see what the marketplace had to offer. Slowly I gathered an extensive collection of virtual exercise posters - all with the same goal in mind - to motivate the viewer to use the balance ball more. Eventually, I was able to compile a nice collection. And t but of course, I turned my passion into an article about balance ball posters. And lo and behold this article has become one of my most popular articles of all time..

True confession - my original purpose started out selfish - as a professional in the fitness field, I didn't wish to forget all the many great exercises that the balance ball can facilitate. Additionally, if the full truth were to be told, I began the research, began the fitness classes, and took up the fitness profession for the sake of an aquatic balance ball that I invented.

Simplistic Ideas Are Genius

For you see, I have always believed the most simplistic of ideas are always the best. The same is true with fitness tools. I designed my aquatic balance ball to be the best of the best, offering the greatest value in functionality. To prove my design, to test my invention, I took my swim board to the aquatic fitness industry. And what happened? Besides the economy hitting, my ergonomic swim board was only fully understood by a rare few. For you see, instruction in fitness is everything. And this brings me back to the need for exercise charts - exercise charts, I believe are mission-critical.

Personal Belief - Every Gym Needs a Balance Ball Poster - Why? Training and Motivation

I believe every gym, every health club needs a balance ball poster. Why? Because the poster serves not just to instruct but also to motivate. An exercise chart comprised of just balance ball movements challenges the fitness instructor and the user alike to use all of the exercises shown.

When I say every gym, I mean every gym. For you see, the home gym cannot be left out! The home gym stands to gain the most from this simple poster. For it is at the home gym, where the personal trainer often is absent. For it is at the home gym, where motivation may be thwarted by sitting diseases of television and the world wide web. For you see, the home gym needs to be accessed on a regular basis and the exercise chart/poster offers the perform companion for your big blue balance ball!

Inflatable Balance Ball - Exercise Ball - Stability Ball

No health club or gym would be found without this popular fitness tool: simple, and yet funny-looking, and fun-looking, all at the same time. What is this great fitness tool? The inflatable balance ball: also called an exercise ball, Swiss ball, stability ball, or yoga ball.

The stability ball is perfectly suited for all ages. It offers comfortable yet squishy and unstable support, challenging us to exercise groups of muscles as we stay afloat on its yielding surface.

It was originally used in physical therapy and now elite athletes the world over count on this great fitness tool. It's found in homes and offices.

A simple concept, yet we need guidance on how to best use this versatile item. A chart with various exercises is just what you need to get you started or to add spice to your exercise routine.

Here we review various wall charts: some in black and white, many in color, and one at the end that zeros in on back fitness, with specific exercises.

Let's not get caught in a rut and do only certain exercises; let's review the options and check out the many versatile and helpful wall charts.

The stability ball's popularity stems from its ability to provide functional conditioning. All fitness balls today are latex-free and burst resistant. The only thing we need to know beforehand is the proper sizing.

Proper Size for Your Balance Ball


Your HeightBall Diameter

Less than 5' 0"

45 cm (18 inches)

5' 0" to 5' 6"

55 cm (22 inches)

5' 7" to 6' 1"

65 cm (26 in.)

6' 2' to 6 8"

75 cm (30 in.)

6' 9" and up

85 cm (34 in.)

Scroll to Continue

Bosu - Another Type of Balance Ball

Man in black t-shirt and tan short performing sit-ups while sitting on top of a purple bosu balance ball

Man in black t-shirt and tan short performing sit-ups while sitting on top of a purple bosu balance ball

Size and Shape of the Balance Ball

In many ways, the Bosu is superior, it is easier to access and it's size fits one and all. Yes, size does matter but also shape. For my home gym, I opted for a peanut shaped ball. Why? Well when I was training for my certificate in fitness, the facility that was premier near me was a health and rehabilitation facility and their balance ball was peanut shaped. Later when I went on to private fitness facilities, I found for my clients, I missed the comfortable peanut shape.

The down side of the peanut shape is its size, it is very bulky. However, for all its bulk, it is more accessible and comfortable for both myself and my clients.

What Is In Your Gym?

So, 'what is in my home gym'? A play on 'what is in your wallet'? A very large peanut shaped blue balance ball.

Proper Size of Your Balance Ball


Your Height Ball Size (max. height/diameter)

less than 5' 0" 45 cm (18 in.)

5' 0" to 5' 6" 55 cm (22 in.)

5' 7"- 6' 1" 65 cm (26 in.)

6' 2" - 6' 8" 75 cm (30 in.)

6' 9" and up 85 cm (34 in.)


Peanut Balance Ball

Peanut shaped balance ball

Peanut shaped balance ball

Balance Ball Options

BOSU Balance Ball

Before you begin, choose your fitness tool: is your preference for the ordinary balance ball or the BOSU (an inflatable half-ball attached to a rigid platform). Make sure you match your chart to your tool. Often the exercises are interchangeable but having the correct chart will provide you the proper guidance.

Peanut Shaped Balance Ball

As I mentioned, I am particularly enamored with the peanut-shaped ball. Why? As a personal trainer, I found this shape offers a great deal more stability for my clients. Thus, when it came time to invest in a balance ball for my home gym, I opted for the peanut shape. While offering all of the same functionality as the round balance ball, the peanut-shaped one does take up more room. So is space is a premium, this option may not be the best to have your on your radar.

Beautiful Balance Balls

Beautiful blond in white fitness outfit exercising on blue balance ball

Beautiful blond in white fitness outfit exercising on blue balance ball

Bosu on Amazon

Balance Ball Stability Ball Chart Poster on Amazon

What to Look for in a Chart

First, look for a wall chart that inspires you. Second, look for a chart that details the muscle activation. Your third goal is clarity; do you understand the movement shown? This is the real test.

The Very Best Exercise Guide

While wall charts are helpful, the very best guide remains the expertise of a personal trainer. They know what works and doesn't work, but more importantly, they can cue you on proper form. Proper form will ensure that you prevent injuries and correctly target your muscles.

Balance Ball Exercise Posters

Balance Ball Poster of Different Exercises on Blue Balance Ball

Balance Ball Poster of Different Exercises on Blue Balance Ball

Balance Ball Exercise Chart / Poster

Balance Ball Exercise Chart / Poster

Balance Ball Exercise Chart / Poster

Balance Ball Exercise Chart / Poster

Balance Ball Exercise Chart / Poster in Purple

Balance Ball Exercise Chart / Poster in Purple

Balance Ball Exercise Chart / Poster

Balance Ball Exercises Poster

Balance Ball Exercises Poster

Body Ball Exercises

Body Ball Exercises:  Green Poster

Body Ball Exercises: Green Poster

Soft Exercise Ball Creates Hard Muscles

A soft exercise ball can create hard muscles—if you know the right movements and how to properly engage your muscles. With a body ball and a little instruction or a poster, you can build a full body workout, an entire workout routine with this just one exercise tool.

Body balls offer it all: flexibility, balance, strength and cardio workouts.

Work your abs and lower back and train for strength and balance using the 15 ball exercises featured on this poster.

Ball Workout: Shoulders, Legs, Ab, Lower Back

Ball workout chart: shoulders, legs, ab, lower back

Ball workout chart: shoulders, legs, ab, lower back

Ball Workout Chart: Chest, Biceps, Triceps and Back

Ball workout chart: chest, bicep, triceps, and back

Ball workout chart: chest, bicep, triceps, and back

Balance Ball Workouts Are Beautiful

Beautiful Girl in Bright Pink with Bright Pink Balance Ball

Beautiful Girl in Bright Pink with Bright Pink Balance Ball

Balance Ball: Beautiful Fitness Tool for You

Once you have your fitness tool and your chart, you are ready to get started. Start slow and be consistent. Set an appointment for yourself to go to your home gym certain regular times of the week. Schedule your workout as if it were a doctor's appointment. And honor that commitment to your body and your health.

Start with low repetitions and a handful of exercises and build; challenge yourself. If you hit a plateau, hire a personal trainer. Taking your exercise program to the next level is well worth the dollars.

Partner with a friend or spouse or child. One of our clients exercises with her granddaughter! Tell others about your fitness goals, share them, and you will commit yourself to living better and living stronger.

The balance ball wall chart is your companion in this journey to meet and exceed your fitness goals. Get started today!

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2010 Kelly A Burnett


Kelly A Burnett (author) from United States on February 02, 2015:


I am not certain I should have purchased mine without the posters or charts. I need a visual reminder. My ball is blue and peanut shaped. I hope to use it more on a regular basis. Now that I have music next to it this task should become easier. So my ingredients would be 1.) the ball but of course 2.) music and 3.) a chart for added motivation (motivation is always a must!).

RTalloni on January 31, 2015:

I've not made good use of my balance ball for exercise. It is a huge help for my lower back issue when I simply sit on it to work at the computer and I have followed some of the exercise suggestions that came with it. This hub, however, is huge encouragement to make the most of this tool. Thanks!

Kelly A Burnett (author) from United States on August 11, 2014:


Having the right size ball is important - you highlight a critical point.You were lucky and / or smart to purchase a ball that came with the chart. I find the chart mandatory. Why have something that you either forget how to use or don't know how to use?

Kelly A Burnett (author) from United States on August 11, 2014:


The exercise balls are a great fitness tool and yet still even today I feel are underutilized.

Kelly A Burnett (author) from United States on August 11, 2014:


The balance ball is very confusing - because it is so simple. The posters really add to the training diversity as well as motivation. The engagement of the core is really amazing with the balance ball - if you haven't tried it - you are missing out. I believe the guys who are laughing are simply scared. Hopefully these posters will take the intimidation out of the equation.

Ericajean on July 12, 2014:

I remember when I first bought my pearl colored stability ball from Amazon around 2008-09 and it came with a glossy chart I followed four days a week. I miss it, although I think I got the wrong size ball.

Beautiful, hub!

Hezekiah from Japan on July 09, 2014:

Good info there on the exercise balls. As a man I never really thought about using one but they can really help the core muscle development too.

Blake83 on July 08, 2014:

This is a great piece. The charts are really helpful as well.

I've been using a balance ball for a while. Some of my guy friends point and laugh at me for it, but they're fantastic.

Kelly A Burnett (author) from United States on June 07, 2014:

I have been wanting to buy one for my husband and yet, somehow, that present has yet to be purchased. I think I worry that the present is really for me and not for him.

Shelley Watson on June 02, 2014:

Thank you for these charts, my niece bought me a balance ball for my birthday so these will definitely help. Up, useful and interesting.

Kelly A Burnett (author) from United States on March 01, 2014:

I like the adduction exercise with the ball behind me and the ball between my knees for the target toning of my VMO or teardrop leg muscle.

It is rather ironic, when you think about it, in swim fitness, the standard of excellence is the children's aquatic noodle but on land we rarely think of the children's toys for fitness.

I am off to the toy store and wish to compare the prices with my sporting goods store. The balls will be a joy for my grandchildren and perhaps I may find more uses for them for my fitness routine. I bet the children's volley balls I purchased for my little brother when I was in the Big Brother, Big Sister program would work perfectly. I an anxious to give it a try.

Thanks so much for pushing me to think of a smaller option. Great point you contributed - very much appreciate our conversation here.

Tolovaj on February 26, 2014:

This is great idea - children's balls don't take much space. I could never thought of that. In this case they can be useful even when the kids grow up and loose interest in sports due on-line activities. Just perfect to introduce them back to their old balls, if they want to keep in good shape, right?


Kelly A Burnett (author) from United States on February 26, 2014:


You make an important point. One of the exercises that is great for the inner thigh muscle is the wall sit. If you are new to exercising and space is an issue, you might wish to try two children's play balls. Place one behind your back and this will help you with the squat called the wall sit. Then to take it up a level, add in the second ball (about the size of a volleyball or even a little smaller) between your knees and add in a squeeze to this movement.

You don't "need" the full size ball for many of the great exercises.

Hope this helps.Thank you very much for the great comments.

Tolovaj on February 18, 2014:

I've hear many great things about the balance ball. I like the fact it is suitable for just about everybody, but unfortunately it needs a lot of space... Now I see we can get inflatable balls too. Great to know that!

Kelly A Burnett (author) from United States on July 12, 2013:

Hi Sarah,

Balance exercises are always critical but as we age, they are even more important. Thank you for stopping by.

Sarah on July 04, 2013:

I Iike great balance. Exercises

Kelly A Burnett (author) from United States on April 07, 2013:


If you have a balance ball at home - which you most certainly must because it is so great for exercising but as you mentioned fantastic for stretching.

I love these posters and can't wait to have mine for my home gym. It motivates, inspires and instructs.

I hope more health clubs and schools start showcasing these posters. They have the wall space, they have the traffic and our families and our communities have the need for better health.

As a retired personal trainer, I am a huge advocate of personal trainers but the cross promotion of these posters, I feel is under utilized.

Thank you so much for sharing. I greatly appreciate it!

beingwell from Bangkok on March 27, 2013:

Voted up! Hi there easyexercise! I absolutely that one of these at home. I love using it, especially for early stretches in the morning.

Kelly Kline Burnett from Madison, Wisconsin on July 13, 2010:


I was surprised at the variety - of course, with the Internet, I could pull from literally all over the world. I will order mine this week.

Thank you for stopping by - hope the charts are memorable with your exercise program.

weeyo on July 12, 2010:

Great hub--the charts are fantastic!

Kelly Kline Burnett from Madison, Wisconsin on July 09, 2010:


I do love the balance ball - I too, like you, am klutzy - it takes time to build the muscles - stick with it - it does get easier as the muscles grow.

Kelly Kline Burnett from Madison, Wisconsin on July 09, 2010:


I need these charts to help me remember all the great exercises - you are right - very handy in deed.

Thank you for stopping by.

Dawn Michael from THOUSAND OAKS on July 08, 2010:

great hub, I love the blalbce ball, especially for a great ab workout!

bayoulady from Northern Louisiana,USA on July 08, 2010:

Great hub! I love my balance ball...sigh...But I am so klutzy until I have fallen off of it many times!

Even though my ball has thousands of little nubs on it to keep me from slipping!


billyaustindillon on July 08, 2010:

I like these charts for the balance ball - very handy.

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