How to use the balance board to improve stability.
Gain stability, strength and efficiency with these balance board exercises.
A balance board is a board that rests on a hub or is placed on a cylindrical roller to give it more movement and instability.
Physiotherapy equipment, it is now widely used by physical trainers. It comes in several avatars: with round, oval and rectangular surfaces.
Costing less than €49.99, it is easy to store and requires no maintenance.
The main advantage of the balance board is that it can be used even without expert supervision, to improve basic fitness, balance and stability.
Professional athletes including gymnasts, surfers and roller skaters use it extensively.
The plank improves the ability to move efficiently. It helps strengthen weak and unstable ankles, and can also be used for a total body workout.
Squats, lunges, planks, push-ups and all other strength training exercises can be performed on the board. The unstable surface makes the exercises more challenging and interesting.
Before you start
Exercises can be performed with or without shoes.
Avoid equipment if you have a history of ankle injury.
Training after an injury is usually done under the guidance of a specialist, depending on the needs of the joint. Consult a trainer or physiotherapist before starting.
It is important to maintain good posture. Place your feet shoulder-width apart, shoulders back and down, chin parallel to the floor, weight distributed evenly on both feet. Keep your knees unlocked at all times.
Exercise routine
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Standing on the board
Maintain the above mentioned posture and stand on the board. The challenge is to keep the edges of the board from touching the ground.
Ankles and legs may wobble and shake at first, but you will soon find it easy.
The ankle joint is put under strain as several small muscles in the feet have to work hard to find stability.
How to Use the Balance Board to Improve Stability
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One leg position
Take the exercise up a notch and stand with one foot in the center of the board, the other foot off the ground. Hold for 30 seconds on each foot and repeat 6 times.
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Side by side
Get off the plank and walk for one minute. Return to the plank with both feet.
Once you are stable enough, shift your weight from side to side, tilting the board from left to right, but without letting the edges touch the floor. Do three sets, for one minute each.
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Front and back
Holding the above position, shift your weight forward and back so that the board tilts forward and back. Keep the edges from touching the floor. Do three sets, for one minute each.
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Move in a circle
Holding the above position, rotate the board: forward, sideways, backwards and to the other side, as if you were making a circle. Start with the right side, then the left side. Do three sets, for one minute on each side.
Full Body Workouts
You can do squats with or without external weight.
How to use the balance board to improve stability?
- Do lunges with one foot on the board and one foot on the floor.
- Dynamic lunges are more difficult.
How to use the balance board to improve stability?
- Planks with hands on the board, planks with hands tilting the board, push-ups with one hand on the floor and one hand on the board.
How to use the balance board to improve stability?
- Biceps, triceps, and all shoulder exercises with dumbbells or barbells become more difficult when performed on the board.
Bridging with your feet on the board adds a different dimension to the glute strengthening exercise.
Are balance boards good for core strengthening?
10 Balance Board Exercises You Should Try
A common problem that many face is poor posture resulting from the modern lifestyle. Sitting at a computer desk all day is stressful on the back and neck muscles.
This contributes to poor posture and throws your sense of balance out of alignment. Poor posture can create other problems such as back pain, fatigue, and even affect your cognitive function.
Balance training helps your body remember the correct position and strengthens the core muscles that help maintain that position, keeping your spine in proper alignment.
What are balance boards or shake boards?
Most balance boards you can choose from have the same feature: a flat surface above a pivot that can move in different directions at that point.
To use a balance or wobble board, you need to stand on the board and keep your balance. To do this, you need to have a basic sense of balance by distributing your weight across the surface of the board.
On most boards, the pivot is attached to the bottom of the board, while others have movable pivots. Here are ten examples of exercises you can do with your balance board:
Core strengthening and stability training
Standing on a balance board engages your core muscles. By challenging your body's balance system, you're working these core muscles, which can improve your overall body awareness.
Daily exercise helps strengthen core and pelvic floor stability. This can have many health benefits for people of all ages and abilities.
Taps from side to side
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Stand on the rocker board with both feet planted.
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Rock the board from side to side and then back and forth until the edge of the board touches the ground.
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Repeat this step for 2 to 3 minutes, keeping your balance.
Rolls
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Perform a series of rotation exercises as previously outlined, rolling the board in a circular motion with the edge touching the floor.
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Do this exercise for 2 minutes.
Squats
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Stand on the board until you are well balanced, then slowly squat down as if you were going to sit down, so that your knees are at 45 degrees.
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Maintain balance and hold this position briefly then repeat 10 times.
Calf Stretch
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This exercise is beneficial for stretching the calf muscles and helping you gain better stability.
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To perform this exercise, place one foot on the board.
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Keep the heel of that foot flat on the board and your other leg flat on the floor.
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Lean forward until you feel your calf muscles stretch.
Balanced pumps
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Get into a standard push-up position and place your hands on the board.
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Keep your wrists fully bent and make sure your hands are on top of the board every time you do push-ups to avoid pinching your fingers.
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When initially using the balance board for this exercise, you can perform kneeling push-ups and then progress to full push-ups for an even greater challenge.
Dumbbells
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You can perform simple exercises with dumbbells while maintaining balance.
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With your feet shoulder-width apart on the board, place the arch of your foot in the center of the board for balance before you begin.
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Alternate each leg to build strength.
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For a bigger challenge, try doing them while balancing on one leg.
Standard tree pose
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This is a classic yoga pose that incorporates balance.
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One-Leg Tree Pose is performed by balancing on one leg and placing the sole of the other foot on the inside of the thigh, above the kneecap.
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Before you begin, place the arch of your foot in the center of the board to ensure your balance.
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When balance is achieved, this pose can be performed by placing the foot that is the "root of the tree" in the center of the balance board.
Abdominal exercises
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Seated, performed while sitting on the board, this simple exercise helps strengthen the core muscles of the trunk.
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Sit on the rocker board with your legs crossed, your back straight and your head up, and slowly perform a rotating motion using only your abdominal muscles.
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Repeat this step using a rotating motion in the opposite direction.
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This exercise also helps improve range of motion and mobility in the lower back.
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Continue this exercise alternating directions for 2 minutes.
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Kneeling - This exercise can be performed kneeling on the board with your hands placed at hip level or at the sides.
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Move your core muscles in a rotating motion, similar to the seated exercise.
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After performing a few rotations in one direction, stop and repeat this step performing rotations in the opposite direction.
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Continue this exercise alternating directions for 2 minutes.
Conclusion
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Is balance board good for abs?
3 Core and Balance Exercises to Sculpt Your Six Pack
Looking to sculpt your abs? Then there are plenty of balance board exercises you should incorporate into your workout routine.
Strong, defined abdominal muscles not only make you look and feel great, they can also help improve your posture by distributing weight evenly throughout your body.
It may also reduce your risk of developing lower back pain later in life.
You can easily strengthen your core by mastering your balance through training on a balance board.
Every time you stand on a balance board, you are engaging your core muscles.
If you want to focus on strengthening your core muscles, here are three core strengthening and balance exercises to include in your balance board fitness routine.
Use your core to maintain balance during leg curls
Take your squats to the next level. Try doing your squats while standing on the balance board.
With your arms vertically above your head and shoulders, slowly lower yourself into a squat position while maintaining your balance.
This will force you to use the muscles in your lower legs and abdomen as you lower and raise yourself back to your original standing position.
If you're looking for a higher level of difficulty, use small weights to give yourself extra resistance.
Work your oblique muscles
Once you're done with your squats, grab a medicine ball and reposition yourself on the balance board.
Hold the ball in front of you in your hands, you can also choose to use a light free weight as a substitute to perform this exercise.
Next, rotate your torso while contracting your back, hips, and abs. First, rotate to the left as far as you can, then return to the starting position.
Then start again, this time rotating to the right. This balance board workout strengthens your core muscles, as well as those hard-to-reach side abdominal muscles.
Performing Lunges on the Balance Board
Lunges are a great exercise for strengthening your abs.
They can be performed with or without free weights, depending on the level of resistance or difficulty you want to add to the exercise.
This exercise is very similar to lunges performed on a balance board. The key is to carefully position yourself on the apparatus, establishing and maintaining balance.
Once this is done and you feel stable, slowly bend your right or left knee forward. Make sure to bend until your thigh and calf form a 90-degree angle.
Once you have reached your lunge position, slowly raise your body back to the starting position and repeat your lunge with the opposite knee.
The more comfortable you become with this exercise, or any other exercise mentioned, the more repetitions you can increase to challenge your body.
Exercise routines can become monotonous and boring. You need to keep challenging your body with new exercises.
Revolution Balance Boards are a new and exciting way to change up your old routines.
However you train, kick your workouts up a notch with a new Balance Board routine!
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