The Balance Board is a great exercise tool for improving balance and coordination and comes with handles/grips for push ups. When used as a stand on tool it helps to strengthen ankles while keeping the user unencumbered for 360 degrees range of movement. It is a very simple but effective concept; you simply place both feet on the board and balance it so the edges of the board do not come in contact with the floor. The strong PU construction will take uses up to 100kg.
Great for rehabilitation as it helps to build and strengthen muscles with minimal stress on joints. Also works great for sports training where balance is important. Being only 36cm in diameter it is both compact and portable.
- Strong PU balance board.
- Colour, Blue.
- Improve Balance and Co-Ordination.
- Strengthen Ankles and core Muscles.
- Minimum Stress on Joints and Muscles.
- Ideal For Rehabilitation & Sports Training.
- Ideal for travel, Compact Portable Design.
Additional benefits of using a balance board include:
- improved balance and coordination
- stronger lower leg muscles, especially the peroneals
- increased motor skills
- injury prevention, especially for the ankles
- help with injury rehabilitation
- improved posture
Basic balance sequence
This balance sequence starts with a basic stance, moves to a front-to-back tilt, and ends with a side-to-side motion. This targets your glutes, quads, hamstrings, calves, and core muscles to help improve stability, coordination, and spatial awareness.
- Begin by standing on the balance board with your feet hip-distance apart. Your feet should be on the outer edges of the board.
- Keep your posture upright and maintain a neutral spine.
- Pick a focal point in front of you to focus on. This can help with balance.
- Shift your weight so the edges of the board don’t touch the floor. Your arms can be in front of you or at your sides.
- Balance in this position for 30 seconds.
- Slowly tilt the board forward until it touches the floor.
- Slowly tilt the board back until it touches the floor behind you. Your arms can be in front of you or at your sides.
- Tilt forward and back slowly for 30 seconds.
- Stand in the starting balance position.
- Slowly tilt the board to the right side and then to the left side.
- Tilt from side to side for 30 seconds.
Balance board mini squats target your glutes, quadriceps. hamstrings, calves, and core muscles.
- Start in the balance position, but move your feet a few inches toward the edges (a little wider than hip-distance apart).
- Place your arms in front or at your sides for balance. Alternatively, you can hold onto the wall or a stable surface to help with balance.
- Slowly bend at your knees into a squat position. Go only as far as you can while maintaining balance.
- Push through your heels and stand up.
- Complete 10–15 reps.
The balance board plank targets your abdominal muscles (core), glutes, hips, legs, shoulders, back, and arms.
- Get in a push-up position with your hands on the balance board, slightly wider than shoulder-width apart. Your feet will be behind you, either together for more challenge or apart for more stability.
- Engage your core muscles and make sure your body is in a straight line.
- Keep your arms extended, but leave a slight bend in your elbows so they’re not locked out.
- Hold this position for 30 seconds or as long as you can.
Balance board push-ups take the plank one step further and target your chest, triceps, and core muscles.
- Start on the floor in a push-up position with your hands on the balance board, slightly wider than shoulder-width apart. Your feet will be behind you, either together for a more advanced variation or apart for more stability. Your body will be in a straight line.
- Engage your core muscles and keep your head looking forward.
- Bend your elbows and slowly lower yourself as far as you can go while keeping your body in a straight line.
- Pause and return to the starting position.
- Complete 5–10 reps.
The balance board glute bridge targets your glutes, hamstrings, and core muscles.
- Lie on your back with your knees bent, arms at your sides, and feet pointing toward the balance board.
- Lift your feet and place them on the balance board. Your soles will be in contact with the balance board.
- Engage your glutes and press your feet into the balance board to lift your hips off the floor. Go as high as you can while maintaining balance.
- Squeeze your glute muscles and hold this position for a few seconds.
- Slowly lower your body to the floor.
- Complete 10–15 reps.
You can target all the major muscle groups with balance board exercises. Try the basic balance sequence, mini squats, push-ups, planks, and glute bridge. If you need help balancing while doing standing exercises, hold onto a wall or a stable surface.