There are many exercises that can be done with a balance board to improve balance, coordination, and core strength. Here is a list of some of the most common balance board exercises:
Squats
Squats: To perform a balance board squat, you stand on the balance board with your feet shoulder-width apart and your arms extended in front of you. Slowly lower your body down into a squat position by bending your knees and hips, making sure to keep your chest lifted and your core engaged. Push back up to the starting position by straightening your legs and squeezing your glutes.
Squats performed on a balance board activate multiple muscle groups in the lower body, including the quadriceps, hamstrings, gluteus maximus (buttocks), and the adductor and abductor muscles of the hips. They also engage the core muscles and the muscles of the lower back.
Watch balance board squat and glute exercises.
Lunges
Lunges: To perform a balance board lunge, you stand on the balance board with your feet shoulder-width apart and your arms extended in front of you. Step forward with one leg and lower your body down into a lunge position by bending your front knee and keeping your back leg straight. Push back up to the starting position by straightening your front leg and squeezing your glutes.
Lunges performed on a balance board activate multiple muscle groups in the lower body, including the quadriceps, hamstrings, gluteus maximus (buttocks), and the adductor and abductor muscles of the hips. They also engage the core muscles and the muscles of the lower back. Like squats,
balance board lunges are a great exercise for improving leg strength, core stability, and balance. They can also help to increase mobility in the hip joint and improve flexibility in the legs.
Watch balance board lunge exercises.
Planks
Planks: To perform a balance board plank, you place the balance board on the ground and get into a plank position with your hands on the board. Make sure to keep your core muscles engaged and your body in a straight line as you hold the position for a set amount of time.
Planks performed on a balance board activate multiple muscle groups in the upper and lower body, including the core muscles (abs, obliques, and lower back), the shoulder muscles, the chest muscles, and the leg muscles.
Balance board planks are a great exercise for improving core stability, upper body strength, and balance. They can also help to improve posture and reduce the risk of back pain. Because they engage multiple muscle groups simultaneously, they are also a great way to get a full-body workout in a short amount of time.
Side plank: To perform a balance board side plank, you place the balance board on the ground and get into a side plank position with your feet on the board. Make sure to keep your core muscles engaged and your body in a straight line as you hold the position for a set amount of time.
Side planks performed on a balance board activate the core muscles (abs, obliques, and lower back), the shoulder muscles, the chest muscles, and the leg muscles.
Balance board side planks are a great exercise for improving core stability, upper body strength, and balance. They can also help to improve posture and reduce the risk of back pain. Because they engage multiple muscle groups simultaneously, they are also a great way to get a full-body workout in a short amount of time.
Watch balance board plank exercises.
Push Ups
Push-ups: To perform a balance board push-up, you place the balance board on the ground and get into a plank position with your hands on the board. Lower your body down towards the board by bending your elbows, then push back up to the starting position by straightening your arms.
Push-ups performed on a balance board activate multiple muscle groups in the upper and lower body, including the chest muscles, the shoulder muscles, the triceps, the core muscles (abs, obliques, and lower back), and the leg muscles.
Balance board push-ups are a more challenging version of traditional push-ups and can help to improve upper body strength, core stability, and balance. They are a great exercise for anyone looking to increase their strength and improve their overall fitness level.
Watch balance board push up exercises.
Leg Raises
Leg raises: To perform balance board leg raises, you stand on the balance board with your feet shoulder-width apart and your arms extended in front of you. Lift one leg off the board and extend it straight out in front of you, then lower it back down to the starting position. Make sure to keep your core muscles engaged and your body balanced as you lift and lower your leg.
Leg raises performed on a balance board activate the quadriceps, hamstrings, and gluteus maximus (buttocks) muscles in the lower body, as well as the core muscles (abs, obliques, and lower back).
Watch balance board leg exercises.
These are just a few examples of the many exercises that can be done with a balance board. The specific exercises you can do will depend on the type of balance board you have and your own ability level. It’s important to start with basic exercises and gradually increase the difficulty as you become more comfortable and confident on the balance board.
The Science Behind Balance Board Training
Proprioception
The proprioceptive system is responsible for detecting and processing sensory information about the position and movement of the body. When you use a balance board, the proprioceptive system is activated as your body adjusts to the unstable surface of the board and tries to maintain balance.
Using a balance board can help to improve proprioception, or the body’s ability to sense its position and movement in space. By forcing the body to adjust to an unstable surface, balance board exercises can help to improve the accuracy and responsiveness of the proprioceptive system. This can have a number of benefits, including:
Improved balance and coordination: By improving proprioception, balance board exercises can help to improve balance and coordination. This can be especially useful for athletes or individuals who are at risk of falling or who want to improve their performance in activities that require good balance and coordination.
Increased joint stability: Improved proprioception can help to increase joint stability, which can reduce the risk of injury and improve overall physical performance.
Enhanced muscle control: Improved proprioception can also help to enhance muscle control, which can improve posture and movement efficiency.
Overall, using a balance board can be a great way to improve proprioception and enhance physical performance. It’s important to start with basic balance board exercises and gradually increase the difficulty as you become more comfortable and confident on the board.
Read more on Balance Board Benefits.
Motor Skills & Controlled Motion
Using a balance board can have a number of effects on motor skills and controlled motion. Here are a few ways in which balance board training can benefit these areas:
Improved balance and coordination: Balance board exercises can help to improve balance and coordination by activating the proprioceptive system and forcing the body to adjust to an unstable surface. This can be especially useful for athletes or individuals who are at risk of falling or who want to improve their performance in activities that require good balance and coordination.
Enhanced muscle control: Balance board exercises can also help to improve muscle control by strengthening the muscles of the lower body and core. This can help to improve posture and movement efficiency, as well as reduce the risk of injury.
Increased range of motion: Balance board exercises can help to increase mobility and flexibility in the joints, particularly in the ankles and hips. This can improve overall movement control and allow for a wider range of motion.
Improved reaction time: Balance board exercises can also help to improve reaction time by activating the vestibular system (the system responsible for balance and spatial awareness). This can be especially useful for athletes who need to react quickly to changing game situations.
Overall, using a balance board can be a great way to improve motor skills and controlled motion. It’s important to start with basic balance board exercises and gradually increase the difficulty as you become more comfortable and confident on the board.
Balance Board Use In Medical & Professional Fitness Settings
Balance boards are commonly used by a variety of medical and fitness professionals in their services or therapies. Some examples of professionals who may use balance boards include:
Physical therapists: Physical therapists often use balance boards as part of a rehabilitation program to help patients improve balance, coordination, and strength after an injury or surgery.
Occupational therapists: Occupational therapists may use balance boards to help patients improve their balance and coordination in order to perform daily activities more safely and independently.
Chiropractors: Chiropractors may use balance boards as part of a treatment plan to help patients improve their balance and coordination, as well as to strengthen their core muscles.
Athletic trainers: Athletic trainers may use balance boards to help athletes improve their balance, coordination, and core strength, which can help to prevent injuries and improve performance.
Personal trainers: Personal trainers may use balance boards as part of a fitness program to help clients improve their balance, coordination, and core strength.
Fitness instructors: Fitness instructors may use balance boards in group fitness classes to provide a challenging and fun way for participants to improve their balance, coordination, and core strength.
These are just a few examples of the many professionals who may use balance boards in their services or therapies. Balance boards can be a useful tool for improving balance, coordination, and core strength in a variety of settings.
Professional Sports
Yes, balance boards are often used by athletes in professional sports as part of their training regimen. Balance board training can help to improve balance, coordination, and core strength, which can be beneficial for a wide range of sports. Some examples of professional sports in which balance boards may be used include:
Soccer: Balance boards can help soccer players improve their balance and coordination, which can be beneficial for ball control and quick movements on the field.
Basketball: Balance board exercises can help basketball players improve their balance and coordination, as well as their ability to change direction quickly.
Tennis: Balance board training can help tennis players improve their balance and coordination, which can be beneficial for footwork and stroke production.
Golf: Balance board exercises can help golfers improve their balance and coordination, which can be beneficial for improving their swing and shot accuracy.
Skiing: Balance board exercises can help skiers improve their balance and coordination, which can be beneficial for improving their technique and performance on the slopes.
These are just a few examples of the many professional sports in which balance boards may be used as part of training. Balance board training can be a useful tool for improving balance, coordination, and core strength in a variety of sports.
Difference Between Exercising on Wobble Boards vs. Balance Boards
Wobble boards and balance boards are both types of balance training equipment that can be used to improve balance, coordination, and core strength. However, there are some differences between the two types of equipment:
Design: Wobble boards are circular boards with a flat surface and a rounded bottom. They allow users to perform balance exercises by tilting and rotating the board in different directions. Balance boards, on the other hand, can come in a variety of shapes and sizes, such as rocker boards, balance beams, and balance pods. They allow users to perform balance exercises by rocking, tilting, or balancing on an unstable surface.
Difficulty level: Wobble boards are generally easier to use than other types of balance boards because they have a more stable base. They are often used for physical therapy or rehabilitation, or for beginners who are new to balance training. Balance boards, on the other hand, can range in difficulty level depending on their design and features. Some balance boards, such as rocker boards or balance beams, are more challenging than wobble boards and are often used for sports training or general fitness.
Range of motion: Wobble boards allow for a limited range of motion, as users can only tilt and rotate the board in different directions. Balance boards, on the other hand, can allow for a wider range of motion depending on their design. For example, rocker boards allow users to rock back and forth or side to side, while balance beams allow users to walk or stand on an elevated surface. This can make balance boards more challenging and more effective at improving balance and coordination.
Exercise options: Wobble boards and balance boards can be used to perform a variety of exercises, including squats, lunges, planks, leg raises, and more. However, the specific exercises that can be done on each type of board will depend on the design and features of the board.
Wobble boards may be limited to exercises that involve tilting and rotating the board, while balance boards may allow for a wider range of exercises depending on their design.In general, both wobble boards and balance boards can be effective tools for improving balance and coordination.
The best choice for you will depend on your fitness level, goals, and preferences. It’s important to choose a balance board that is appropriate for your ability and provides a safe, stable platform for balance training.
Read more on the choosing the best balance board.
Wobble Board Exercises
there are specific exercises that are typically done on a wobble board. Because wobble boards have a limited range of motion and a more stable base, they are often used for exercises that involve tilting and rotating the board. Here are a few examples of exercises that can be done on a wobble board:
Single-leg stands: Stand on the wobble board with one foot and try to balance while the board tilts and rotates beneath you. This exercise can help to improve balance and coordination.
Leg presses: Stand on the wobble board with both feet and perform a leg press by pressing down on the board with one leg and then the other. This exercise can help to improve leg strength and stability.
Balance reaches: Stand on the wobble board with one foot and reach for an object (such as a ball or a cone) with the opposite hand. This exercise can help to improve balance, coordination, and upper body strength.
Squats: Stand on the wobble board with your feet shoulder-width apart and your arms extended in front of you. Slowly lower your body down into a squat position, then push back up to the starting position. This exercise can help to improve leg strength, core stability, and balance.
These are just a few examples of the many exercises that can be done on a wobble board. The specific exercises you can do will depend on the design of your wobble board and your own ability level. It’s important to start with basic exercises and gradually increase the difficulty as you become more comfortable and confident on the wobble board.
Rocker Board Exercises
There are specific exercises that are typically done on a rocker board. Because rocker boards allow users to rock back and forth or side to side, they are often used for exercises that involve unstable balance and coordination. Here are a few examples of exercises that can be done on a rocker board:
Squats: Stand on the rocker board with your feet shoulder-width apart and your arms extended in front of you. Slowly lower your body down into a squat position, then push back up to the starting position. This exercise can help to improve leg strength, core stability, and balance.
Lunges: Stand on the rocker board with your feet shoulder-width apart and your arms extended in front of you. Step forward with one leg and lower your body down into a lunge position, then push back up to the starting position. This exercise can help to improve leg strength, core stability, and balance.
Planks: Place the rocker board on the ground and get into a plank position with your hands on the board. Hold the position for a set amount of time, making sure to keep your core muscles engaged and your body in a straight line. This exercise can help to improve core stability, upper body strength, and balance.
Push-ups: Place the rocker board on the ground and get into a plank position with your hands on the board. Perform a push-up by lowering your body down towards the board, then pushing back up to the starting position. This exercise can help to improve upper body strength, core stability, and balance.
Side planks: Place the rocker board on the ground and get into a side plank position with your feet on the board. Hold the position for a set amount of time, making sure to keep your core muscles engaged and your body in a straight line. This exercise can help to improve core stability, upper body strength, and balance.
Balance reaches: Stand on the rocker board with one foot and reach for an object (such as a ball or a cone) with the opposite hand. This exercise can help to improve balance, coordination, and upper body strength.
These are just a few examples of the many exercises that can be done on a rocker board. The specific exercises you can do will depend on the design of your rocker board and your own ability level. It’s important to start with basic exercises and gradually increase the difficulty as you become more comfortable and confident on the rocker board.