fitness balance:

If you've ever dreamed of riding a "Back to the Future" hoverboard, the fitness balance board is the exercise accessory for you. This little gem will have you fast and balanced in no time.

The 15 Best Balance Board Exercises

Using these boards can improve your fitness balance and make you a better athlete. It might even prevent you from spraining your ankle while walking in wedge heels.

How to ensure security?

While a workout on a fitness balance board can help you build stability, these surfaces are designed to wobble. That means you can fall off the board (and possibly injure yourself).

To stay safe, keep these tips in mind:

Train on the right surface. Fitness balance boards are safest when used on smooth, hard surfaces or carpet. Make sure the area around you is clear as well. Wooden balance boards should definitely not be used on uneven terrain.
Consider using a spotter. Having someone nearby who can support you in the event of a fall can improve safety, especially for beginners. (Pro tip: Choose someone you can fall with confidently.)
Wear safety gear. You may feel silly wearing a helmet, knee pads, and elbow pads when using your balance board, but these items can really help!
Use a wall for support. Using a wall or railing for support at first can help you maintain your balance until you get the hang of it. With your hands on the wall, slowly rock back and forth as your balance improves.

Pro tip: If you have balance issues or issues with your ankles, hips, or knees, it's best to consult a professional (a physical therapist or certified personal trainer).

Balance Board Exercises for Abs

Most balance board exercises work the core to some degree. Just standing on the board works the abs!

Here's how to work your abs.

1. Starting position

Board: Any type

Start by placing your feet hip-width apart and finding your balance on the board.
Keep your spine neutral and your posture straight.
Fix your gaze on a point on the wall to improve your balance.
Shift your weight if necessary so that the edges of the board do not touch the ground.
Hold this position for at least 30 seconds.
Make it easier: If necessary, use the wall as support.

2. Front to back

Board: Windsurfing

Start in the starting position.
Slowly and carefully tilt the board forward until it touches the ground.
Slowly tilt it back until it touches the floor on the other side.
Slowly tilt it back and forth for 30 seconds.
Make it easier on yourself: Use the wall or a railing for extra support.

More difficult: Extend your arms out to the sides of your body.

3. From side to side

Board: Windsurfing or rocking board

Start in the starting position.
Slowly tilt the board from left to right.
Tilt it from side to side for 30 seconds.
Make it easier on yourself: Use the wall or a railing for extra support.
More difficult: Extend your arms outwards.

4. Clock tower

Board: Windsurfing

Start from the starting position.
roll the board 360 degrees clockwise.
Pause for a second, then rotate it counterclockwise.
Continue rolling for about 30 seconds.
Make it easier on yourself: Use the wall to help you keep your balance.

Balance Board Exercises for Lower Body

Balance board exercises are also great for your lower body.

Here's how to work those muscles to the max.

1. Mini squat

Board: Any type

Start with your feet slightly wider than hip-distance apart.
Stretch your arms out in front of you for balance.
Slowly bend your knees into a squat position. Go as low as you can while remaining stable.
Push through your heels to stand up.
Do 10 to 15 repetitions.
Make it easier on yourself: Use the wall or a railing for extra support.

2. Glute bridge

Board: Any type

Lie on your back with your knees bent, your arms at your sides and your feet pointing towards the board.
Lift your feet and place the soles of your feet on the board.
Squeeze your glutes as you press your feet into the board to lift your hips. Go as high as you can while remaining stable.
Contract your glutes and hold for a few seconds.
Slowly lower your body to the floor.
Do 10 to 15 repetitions.
Make it easier on yourself: Use a wall or railing for support.
More difficult: Grab some dumbbells and hold them at your sides.

3. Flamingo

Board: Any type

Stand on one foot in the middle of the board. Hold on tight so your other leg remains stable and elevated.
Channel your inner flamingo for 30 seconds (or as long as you can).
Change legs.
Make it easier: Use the wall to help you out a little more.
Harder: For a bigger challenge, extend your leg behind you. Place your palms on your chest or extend your arms forward. Keep your spine straight and look at the floor.

Additional exercises to work on your fitness balance

4. Calf raises

Board: Any type

Start by placing one foot in the middle of the board.
Put your hands on your hips (and bend, bend, bend) and slowly lift your heel off the board by flexing your calves.
Hold this position for a few seconds. You should feel a nice stretch in your calf.
Repeat the exercise for 10 repetitions on each side.
Make it easier: If this exercise is difficult for you, the wall is your friend. You can also try doing a double-legged calf raise.
Harder: Try this exercise with ankle weights to up the ante.

5. Leg curls

Board: Any type

Stand on the floor with your feet hip-width apart. Step one leg forward onto the board, shifting your body weight forward.
With your spine straight, slowly lower yourself until your front thigh is parallel to the floor.
Stop when your back knee is just above the ground.
Slowly come back up, pressing through your heel.
Repeat the exercise for 5 to 10 repetitions, then switch legs.
Make it easy: Keep one foot on the floor and one on the balance board.
Harder: Start on the balance board and step back into a reverse lunge.

Upper Body Balance Board Exercises

Develop your triceps, biceps with these movements.

As a bonus, most of them also work your core.

1. Incline push-up

Board: Any type

Start by getting into a push-up position with your hands on the board, just wider than shoulder-width apart.
Contract your muscles. Look at the board in front.
Bend your elbows and slowly see how far you can go down while keeping your body in a straight line.
Pause, then return to the starting position.
Continue this for 5 to 10 repetitions.
Make it easier on yourself: Keep your legs apart for better support.
For a more challenging exercise: Touch your legs together to make this exercise more difficult.

2. Incline push-up

Board: Any type

Start in a push-up position. Keep your hands on the floor and place your feet on the board.
Engage your abs. Look at the floor to maintain a neutral spine.
Bend your elbows and go down as low as you can.
Breathe, then return to the starting position.
Continue this for 5 to 10 repetitions.
Make it easier: Spread your legs wider.
Harder: Touch your legs together.

3. Triceps curls

Board: Any type

Sit with your knees bent and your feet on the floor in front of you.
Keep the balance board behind you and grasp it with both hands.
Pushing with your triceps, lift your buttocks about 30 cm off the ground.
Bend your elbows, contract your arms and core, and hold for a few breaths.
Come back up by straightening your elbows.
Repeat 8 to 12 times.
Make it easier on yourself: If your arms can't do all the work, don't worry. Try lifting with your legs until you have more upper body strength.
More difficult: Instead of bending your knees, straighten your legs outwards.

Develop your trapezius muscles with these moves.

4. Roll with outstretched arms

Board: Skateboard or rocker board

Start in a plank position with your palms on the board. Keep your arms straight but not locked and your legs straight behind you on the floor.
Slowly and steadily roll the board to the side. Hold this position for a few seconds.
Roll the board to the middle.
Continue alternating sides for about 30 seconds.
Make it easier: Place your knees on the floor.
Harder: Touch your legs together.

5. Offset push-up

Board: Rocking board

Return to plank position: hands on the board, arms straight, legs behind you.
Slowly and steadily roll the board to the side, as in the straight arms position. But this time, lower yourself down into a push-up position.
Push back up.
Roll the board to the other side and repeat for 5 to 10 repetitions.
Make it easier on yourself: Keep your knees on the floor.
More difficult: Bring your legs closer together.

Benefits of the balance board

It turns out that standing on a board in your living room can totally improve your health and fitness. Here's what a balance board can do for you.

A better balance (of course!)

As the name suggests, a balance board can really improve your balance.

In a 2019 study, researchers found that balance boards helped restore functional balance in people who had suffered a stroke. But even if you haven’t had a stroke or injury, a balance board can do a lot to improve your stability.

You can use these skills for anything you want, including skateboarding, playing soccer, or just walking down the street without tripping.

Better physical shape

Whether you're looking to build muscle or simply tone your body, balance board exercises can be tailored to your fitness goals.

A small 2018 study found that people who stood on a balance board while typing at work got a significant boost in energy expenditure without reducing their productivity. So, basically, you could be burning more calories while you’re getting that cash.

Fewer injuries

Many injuries are due to coordination issues. A balance board can strengthen your ankles and improve your balance and posture.

Research suggests that balance boards may increase function in people with chronic ankle instability in particular. Older research has also shown that regular training on a balance board significantly reduced the incidence of ankle sprains in volleyball players.

Improve your balance

How can you check if you have good balance?

You can incorporate more stability-focused work into each part of your workout routine by adding a few moves to your warm-up. You can also do a daily drill to assess and test your stability.

Support and movement on one leg
Instructions :

Stand with your feet hip-width apart and your weight distributed evenly between your feet.
Shift all your weight onto your right foot and lift your left foot off the floor for as long as possible – try to reach 30 seconds.
Place the left foot back on the floor and repeat the exercise on the other side.
Are you still standing? If you didn't fall over, great! If you did, it's okay. You know now that you have work to do.

Mountain Pose (Tadasana)

Instructions :

Standing with your toes touching and your heels slightly apart.
Lift and spread your toes to work the muscles in your lower legs.
Bend your knees slightly and keep your center of gravity activated. Bam: You are doing yoga.