If you are not a fan of weightlifting, developing core strength and muscles can feel like an impossible goal. But what if you can work on core muscles alongside some fun? Ditch the conventional weightlifting, and start using a balance board in your muscle-building routine.
A balance board is an excellent tool for improving your overall coordination, body stability, and muscle strength while increasing balance and coordination in various muscle groups. They also improve the flexibility of your ankle joints. These simple and easy exercises are ideal for individuals who never enjoy deadlifts and bench presses.
The balance board is a great way to build your core muscles while having fun. Balance board workouts are an excellent method to develop the muscles required for balance and stability, which applies to just about every activity.
You can do many balance board exercises, which are pretty easy to learn. You can start with simple exercises like standing on the board and shifting your weight from side to side. You can try more challenging exercises like single-leg squats or lunges as you get more comfortable.
The best thing about balance board exercises is that they suit all fitness levels. Whether a beginner or a seasoned athlete, a balance board exercise is the right choice for developing balance. And, because they're so low-impact, they're gentle on your joints and muscles.
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How Does Balance Boards Increase Strength?
Despite trying various exercises and workout routines, many struggle to develop core strength. Balance board training is a great way to develop core strength and improve balance and coordination. In addition, balance board training can also be an excellent workout for your legs and glutes.
Balance board workouts primarily target your core muscles. While your legs struggle to stand straight on the board, your abdominal area is the primary muscle activation area. These muscles contract to help the body maintain balance by engaging various muscle groups, which is why they're called "force-balancing" exercises.
Balance board training helps engage the abdominal and lower back muscles, which are vital for developing core strength. The instability of the balance board challenges your stabilizer muscles, forcing them to work harder to keep you balanced. This can help improve your overall balance and coordination and strengthen your core muscles.
You can tone and build these essential muscle groups by standing on the balance board and performing various exercises. If you are looking for a way to challenge your stabilizer muscles and improve your overall balance, then balance board training is a great option.
There are many different ways to use a balance board, so it is easy to find an exercise routine that works for you. Whether you are a beginner or a more experienced fitness enthusiast, balance board training can help you achieve your fitness goals. They're perfect for individuals who want to develop huge, intimidating muscles.
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Getting Started With Balance Board
The balance board has two parts: the base and the platform. The base is made of sturdy plastic. The platform is either wood or plastic and has a non-slip surface. The platform is placed on top of the base and held by friction.
There are lots of different ways to use a balance board. You can stand on it, sit on it, or even lie down on it. You can also use it for balance training exercises with one foot on the board and the other on the ground. The possibilities are endless – you need to get creative!
Exercising on a balance board can do more than give you summer-ready abs. It strengthens your entire body, builds muscle, and corrects posture by improving the mind-body connection and proprioception (the ability to sense changes in your body). Plus, it can help prevent ankle injuries.
Balance board training is an excellent option for getting fit while having fun. Here are a few tips to get started:
Start Slowly
Taking things slow is essential when using a balance board. Don't try to do any fancy tricks or moves; focus on getting used to the feeling of being on the board. Once you feel comfortable, you can start adding more challenging exercises to your routine.
Never Exercise on a Slippery Surface
Many people mistake using their balance boards on a slippery surface, such as tile or hardwood floors. This is a recipe for disaster because if you lose your balance, you could seriously injure yourself. Always use your balance board on a firm, stable surface such as carpet, grass, or gym mat.
Always Warm-Up and Cool Down
Like any other exercise, it's essential to warm up and cool down when using a balance board. This will help prevent injuries and help your muscles recover more quickly.
Set Goals
Specific goals will help you stay motivated as you progress with your balance board training. For example, you might set a goal to be able to stand on the board for one minute without falling off.
Do Not Hurry
Balance boards are designed to improve your balance, which takes time. Do not try to rush the process by moving too fast or taking significant steps. Start slowly and gradually increase your speed as you get used to the board.
Be Aware of Your Surroundings
This is especially important if you use a balance board indoors. Make sure there is enough space around you to move safely without hitting anything or anyone. Also, be aware of any obstacles in your path to avoid them.
Start With Simple Exercises
Once you feel comfortable standing on the board, you can do simple exercises to improve your balance. For example, you can try standing on one foot or lifting one leg off the ground. You can move on to more challenging exercises as you get better at balancing.
By following these tips, you'll be well on mastering the balance board in no time. So get out there and give it a try!
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Best Balance Board Exercises
A balance board is a great way to improve muscular coordination and stability. The basic exercises target the core muscles and ankles, but some variations target other major muscle groups. Doing these exercises regularly can help improve functional strength and optimize health in general.
Here are some of the best balance board exercises to help you get started:
1. Stand Balance
When you're ready to move on from the beginner's balance exercises, it's time to try the stand balance exercise. This is a simple but effective way to challenge your balance and coordination, and you can do it on any balance board.
- Stand on the balance board with your feet shoulder-width apart.
- Try to engage your core to make it stand still.
- Stay in this position for as long as you can.
- Increase the time on board gradually to practice your balance.
2. Single Foot Balance
The single-foot balance helps improve balance and coordination while also helping to tone the muscles in the legs and feet. Additionally, this exercise can help increase flexibility and range of motion in the ankles and feet.
- Start by placing the balance board on a flat surface.
- Place your left foot in the center of the board and your right foot on the ground next to the board.
- Shift your weight onto your left foot, and lift your right foot off the ground.
- Hold this position for 30 seconds or as long as you can.
- Repeat with your right foot in the center of the board and your left foot on the ground next to it.
3. Round the Clock
Round the clock is a challenging move that requires immense focus and attention. It targets and engages all the muscles in your core to keep you balanced.
- Balance on the board.
- Engage your core, and move both legs in a clockwise rotation.
- Make sure to stay focused and alert throughout the exercise.
4. Decline Push-Up
Decline push-ups on a balance board helps improve your balance and coordination and strengthen your muscles, including your chest, shoulders, arms, and core.
- Start in a plank position on the floor, with your hands shoulder-width apart and your feet on the balance board.
- Keeping your core engaged, lower your body into a push-up until your chest is just above the floor.
- Press back up to the starting position, and immediately lower yourself into another push-up.
- Repeat for the desired number of repetitions.
5. Squat
Squats on a balance board are a fantastic way to target your glutes, hamstrings, and core muscles.
- Start by standing on the center of the balance board with your feet about shoulder-width apart.
- Bend your knees and lower your hips until your thighs are parallel to the ground, then extend your arms out in front of you for balance.
- Slowly shift your weight from one foot to the other, keeping your knees bent as you do so. As you get comfortable, try moving side to side or in circles.
- Hold dumbbells or a medicine ball while you do squats on the balance board to make the exercise more challenging.
6. Side-To-Side
Side-to-side is an excellent exercise to work on your core strength, improving flexibility, burning calories, and fixing your postures.
- Get on the balance board and put your feet on the foot pads.
- Make sure you are in the middle of the board, and your feet are shoulder-width apart.
- Once you are balanced, you can shift your weight from side to side.
- You can also use your arms to help keep yourself balanced. If you feel like you are going to fall, just put your hand out to the side to catch yourself.
- You can try closing your eyes or moving your feet together to make it more challenging. You can also try doing it with one foot off the ground.
7. Plank
Planks on a balance board activate muscles in your entire body and force your core muscles for a deeper engagement.
- Start by placing the balance board on a mat or other level surface.
- Position yourself in a push-up position with your hands on the board and your feet shoulder-width apart.
- Keeping your body straight, lower yourself down into a forearm plank position.
- Hold this position for 30 seconds to 1 minute, then return to the starting position.
- Repeat for 2-3 sets.
8. Front to Backs Tilts
Front to Back tilts is an advanced move on a balance board that tests your balance and coordination.
- Begin in the starting position.
- Slowly and carefully tilt the board forward until it touches the floor.
- Slowly tilt it backward until it touches the floor on the other side.
- Repeat for the desired number of repetitions.
FAQs
1. Is balance board training practical?
Balance board training is an effective way to improve your balance and coordination. It can also help prevent falls and injuries by improving proprioception (the sense of where your body is in space).
2. How often should I train on a balance board?
You must train on a balance board three to five times per week for the best results. However, you can start once or twice weekly and gradually increase the frequency as you feel comfortable.
3. What are some balance board exercises I can do?
Some balance board exercises include single-leg stances, decline push ups, planks, and tilts. Start with basic exercises and progress to more challenging exercises as you get stronger.
4. Is there anything I should avoid while training on a balance board?
You should avoid exercises that you aren't confident with. You have a higher fall rate because of the instability. Be sure you are ready to progress before attempting anything new. Also, warm up before training on a balance board and cool down afterward. Stop and consult a medical professional if you experience any pain during an exercise.
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Conclusion
A balance board is a simple yet highly effective tool that can help develop core strength and stability. By challenging your body to maintain balance, a balance board forces you to engage your abdominal and back muscles, which can help improve posture and prevent injuries.
Reading List
Article Sources
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- Toneward, Rob. Do Balance Boards Improve Posture? (Answered) - Go Balance Now. https://gobalancenow.com/do-balance-boards-improve-posture/.
- Verhagen, Evert, et al. “The Effect of a Proprioceptive Balance Board Training Program for the Prevention of Ankle Sprains: A Prospective Controlled Trial.” The American Journal of Sports Medicine, vol. 32, no. 6, Sept. 2004, pp. 1385–93. PubMed, https://doi.org/10.1177/0363546503262177.
- Wright, Cynthia J., et al. “Wobble-Board Balance Intervention to Decrease Symptoms and Prevent Reinjury in Athletes With Chronic Ankle Instability: An Exploration Case Series.” Journal of Athletic Training, vol. 55, no. 1, Jan. 2020, pp. 42–48. PubMed Central, https://doi.org/10.4085/1062-6050-346-18.
