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Balance board exercises

Balance Board Core Workouts

One of the easiest ways to engage your core with a balance board. The following exercises include beginner and advanced variations.

  1. BeginnerAdvanced

    Core

    Basic Plank

    1. Hands grip the ends of the deck, shoulders over wrists.
    2. Body in one straight line from head to heels.
    3. Brace your belly and keep the board still.

    Watch for Hips sagging toward the floor.

    Advanced: longer holds, then rock the board slowly.

  2. BeginnerAdvanced

    Core

    Plank Leg Lift

    1. Start in a plank with hands on the deck.
    2. Lift one leg a few inches without twisting your hips.
    3. Lower and switch legs.

    Watch for Rolling the hips open as the leg lifts.

    Advanced: hold each lift for a count of two.

  3. BeginnerAdvanced

    Core

    Side Planks

    1. Forearm or hand centered on the deck.
    2. Stack your feet or stagger them for a wider base.
    3. Lift your hips so your body makes one line.

    Watch for Letting the bottom hip drop.

    Advanced: top arm to the ceiling, longer hold.

  4. BeginnerAdvanced

    Core

    Plank Toe Taps

    1. Plank with hands on the deck.
    2. Tap one foot out to the side and back.
    3. Keep your hips square and the board level.

    Watch for Shifting all your weight onto one hand.

    Advanced: faster taps, wider reach.

  5. BeginnerAdvanced

    Core

    Mountain Climber

    1. Plank with hands holding each end of the deck.
    2. Drive one knee in, then switch.
    3. Brace your abs so your hips stay low.

    Watch for Hips popping up as you speed up.

    Advanced: faster pace, longer rounds.