Why use a balance board for workouts?
This fitness tool has become a staple in many workout routines for good reason.
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Improves core strength: Balancing on an unstable surface requires constant core engagement, making balance board exercises ideal for stability training.
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Enhances coordination and spatial awareness: Regular practice on a balance board can help improve balance during everyday activities and challenging athletic maneuvers alike.
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Strengthens stabilizer muscles: Balance board workouts activate small muscles often missed in regular strength routines.
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Aids in injury prevention: Strengthening the stabilizer muscles surrounding joints also improves resilience against injury, especially in activities involving sudden directional changes.
Getting started: Choosing the right balance board
The first step to effective balance board training is selecting the right equipment. Balance boards come in several types, each offering its own set of benefits. Some popular options are:
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Wobble boards: This kind of board has a rounded base that allows movement in all directions. They help with overall balance and particularly with ankle stability. Wobble boards are perfect for basic core stability exercises and balance training routines.
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Rocker boards: With limited side-to-side movement, arc-shaped rocker boards provide a stable platform ideal for learning lateral balance. They’re perfect for beginners seeking basic balance improvement, as well as for anyone building coordination and leg strength.
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Roller boards: These boards use a cylindrical roller, presenting a more dynamic challenge that snowboarders or surfers benefit from. Roller boards mimic the unpredictable movement of waves. They’re ideal for advanced users working on agility and balance.
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Balance cushions: Lightweight and portable, these disc-shaped cushions add an element of instability to seated or standing exercises. They’re good for core strengthening, and their versatility makes them well-suited for beginners.
Warm-up routine before a balance board workout
Warming up primes your muscles for balance exercises and helps prevent injury. Begin with dynamic stretches and light cardio for 5 to 10 minutes. Consider including:
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Arm circles and stretches: Perform big, controlled arm circles to loosen your shoulder joints and upper body. Do this five times, then reverse your motion for an additional five reps. Switch to arm swings to increase blood flow by lifting your arms to shoulder height and swinging them across the chest repeatedly.
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Knee lifts: Stand tall and alternate lifting each knee toward your chest. Continue lifting knees for 30-60 seconds to warm up your lower body muscles.
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Hip rotations: Place your hands on your hips and rotate one leg outward, bringing your knee to hip height in a circular motion. Complete about 10 rotations for each leg to warm up your hips and increase mobility.
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Lunge with hip opener: Step into a forward lunge and slightly rotate the front knee outward to stretch the hip. This move helps rotation and abduction of the hips. Repeat 10 times per leg to enhance lower body flexibility and stability.
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Inchworms: From a standing position, hinge at the hips, reach your hands to the floor, then walk forward to a plank position. Hold for a moment before walking back to stand up. This full-body warm-up move strengthens the quadriceps and shoulders.
6 balance board workout routines
01
Basic balance hold
This hold develops balance and core strength by challenging your ability to stay centered. The exercise requires stabilization and controlled posture, making it ideal for improving proprioception, or spatial awareness. Hold the position for 30 seconds to one minute.
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Stand on the board with feet hip-width apart.
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Keep feet evenly spaced out on the board.
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Engage your core and keep the knees slightly bent.
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Focus on staying balanced with minimal movement.
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Aim for three to four sets.
02
Squats on the balance board
Squats on a balance board give a boost to this standard exercise, especially in the thighs, leg muscles, glutes, and core. This balance challenge is great for a coordination workout if improving stability is your top priority. Hold the squat for a few seconds and repeat for a couple of minutes per day.
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Stand with your feet on the edge of the chosen balance board.
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Lower into a squat by bending your knees and hips, keeping your chest up.
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Press back to slowly stand, focusing on being steady. Go slow to prevent hunching and disrupting your balance.
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Aim for three to four sets.
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Plank on balance board
Planking on a balance board deeply targets core muscles, building endurance and improving balance. Plank exercises also activate shoulder and core muscles for upper body strength and coordination. Hold the plank for 30 seconds to one minute and take rest intervals between each set.
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Place your forearms on the board and extend your legs behind you in a straight line.
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Engage your core by maintaining straight arms.
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Hold without letting your hips drop or rise.
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You can shift your weight to rock the board and increase abdominal muscle engagement and stability.
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Aim for three to four sets.
04
Push-ups on balance board
Balance board push-ups intensify upper body strength in the chest, core, and triceps. The instability of the board adds an extra challenge to maintaining control and balance.
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Position hands a bit wider than shoulder-width apart on the board.
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Lower your body to the board, then press back up.
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Keep your body straight during each push-up as you return to the starting position.
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Keep your core engaged and avoid letting your back sag.
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Perform five to 10 sets, resting between each one.
05
Lateral tilts
Lateral tilts focus on strengthening the oblique muscles and improving side-to-side stability, which enhances balance in lateral movements. This exercise helps with coordination, agility, and strengthening glutes.
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Stand on the board with your core engaged.
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Slowly tilt the board from one side to the other.
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Focus on controlled movement and avoid sudden shifts.
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Aim for three to four sets.
06
Single-leg balance
The single-leg balance isolates one leg at a time, improving unilateral strength. Building stability in each leg individually can help prevent imbalances. This one is more challenging, so work your way up with practice if you need to. Hold for 30 to 60 seconds per leg in each set.
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Stand on the board and lift one leg off the surface.
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Try to center your weight on the board.
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Engage your core and balance on the standing leg.
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Stretch the leg in the air out to the side. Move slowly to retain your balance.
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Switch legs after holding for 30 seconds to a minute.
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Aim for three to four sets.
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Cool-down routine
After a challenging workout, a cool-down routine slowly brings your body back to its regular state of rest. Not stopping “cold turkey” prevents muscle stiffness, improves blood flow to promote recovery, and reduces the risk of injury.
A few targeted stretches can help release tension in key areas like the legs, core, and back. These exercises allow for gradual relaxation of muscles while maintaining flexibility, aiding in a more comfortable recovery. Try these five after your balance board workout.
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Standing hamstring stretch: Extend one leg straight out, with just your heel on the ground, and reach down toward your toes. Keep both legs and your back straight, then switch legs and repeat.
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Butterfly stretch: Sit down with your feet together, knees bent outward, and gently press your knees toward the floor with your elbows. Hold the position to stretch your hips and inner thighs.
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Single knee-to-chest stretch: Lie on your back, bend one knee, and pull it toward your chest, keeping the other leg extended on the floor. Switch legs and repeat.
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Wall calf stretch: Stand facing a wall with one leg extended straight back and both heels on the ground. As you press your weight into your hands against the wall keep the front leg slightly bent. Hold the position for 20 to 30 seconds, then switch sides.
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Cross-body shoulder stretch: Extend one arm across your chest and gently pull it toward your body with the opposite hand. After 20 to 30 seconds, switch arms.
Common mistakes to avoid
Even the more simple balance board exercises can have their challenges. Avoid these common mistakes to get the most out of your workout.
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Improper form: Leaning too far forward or backward is a common error. Engage your core and keep your back straight for proper balance with slightly bent knees.
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Overworking: Listen to your body’s needs. Take breaks and relax. Overtraining hurts the body in the long run, and fatigue can be a result of tension.
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Rushing movements: Slow, controlled movements are essential on a balance board. Rushing can disrupt stability and reduce the effectiveness of the workout.
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Slippery surfaces: If your house only has hardwood or tiled floors, consider buying a workout mat. Balance boards should be used on firm surfaces, including carpets, gym mats, or grass outside.
Take your fitness to the next level with balance board workouts
Incorporating balance board exercises into your fitness routine can transform your strength, stability, and overall athleticism with a single piece of equipment you can keep at home. These moves strengthen your core, improve coordination, and add variety to your workouts. Whether you’re training for a specific sport or just seeking a more dynamic workout, you’ll be routine-ready with balance board workouts.
Now’s the perfect time to start your balance training routine. Try these exercises, challenge your stability, and enjoy the journey to a stronger body.