Balance board trainer workouts boost overall performance by developing balance, core strength, and coordination. A balance board is a simple piece of fitness equipment that features a flat hard top and rounded unstable bottom. When you stand on the flat surface it wobbles meaning multiple muscles in the body have to work to maintain balance. Balance boards are used by athletes and fitness enthusiasts alike.They do an excellent job at delivering all the benefits of stability training while adding variety to your fitness routine.
Benefits of Balance Board Workouts
Anyone can create a customized balance board workout for themselves at home. A vast number of exercises can be done on the board and all are compound exercises meaning multiple muscles are engaged. In addition to engaging multiple muscles, stability training on a balance board zones in on smaller, harder to target muscles. Due to the activation of smaller muscles, the connection between the brain and body improves. Another huge benefit is calories burn. Exercising on a balance board allows users to optimize the use of their bodyweight by using a series of controlled movements which increases the intensity of a workout. The more intense a workout is, the more calories burned.
Now let’s get to the workout! This balance board routine is certainly a challenge but when you put in the effort, not only is workout time reduced but results are improved compared to other forms of exercise. As you go from one exercise to another, do not forget to take at least a 1-minute rest. Depending on your fitness level, you maychoose to decrease or increase rest time.Check out the workout below.
The Athletic Stance
Simply standing and staying on the board iscalorie torching physical activity sure to improve balance and coordination. Start by stepping on the board with feet shoulder width apart (this is your starting position). From there,hold your arms out in front of you, slightly bend both knees and keep your upper body straight. Maintain this position as long as you can and try to beatyour max time on a regular basis. Those who find the athletic stance too challenging should start by simply standing on the board with arms out to the side. This will help the body adjust to working with a balance board and you’ll learn how to control it. Remain on the board as long as possible and pay close attention to your posture. This means your back is straight, feet are flat and shoulders are back.
Pushups do an excellent job at building muscle and increasing strength in the arms, chest and abdominals. To perform them on a balance board, place your hands an equal distance from the center of the board (it will wobble). Take a moment to stabilize yourself and perform as many push-ups as you can while keeping the board centered.
4 Point Taps
This exercise develops core strength and increases the control you have over that particular muscle group. Begin by standing on the board. Once you get your balance, lean left, right, back and forward making sure that the board touches the ground each time. For example, if you lean back, the back of the board will tap the ground. This exercise is challenging so go slowly and complete as many taps as you can.
Single Leg Circles
Calves are often neglected and for many, difficult to target. Whether you are looking to build size, strength or both, single leg circles will produce results. As a plus, they will strengthen the connective tissues which will reduce the risk of an exercise related injury. To do this exercise, begin by standing on the balance board. Lift your left leg once you are stable, keep one edge of the board on the floor and rotate the board clockwise. When done, do a counterclockwise rotation and continue to alternate directions until you complete the desired number of reps before switching legs. Those that have a hard time maintaining their balance can use a wall or sturdy piece of furniture for support.
Balancing squats are quite tricky but effective. It may take some time to master this exercise but when you do, your entire body will benefit. As many of us know, squats target the glutes, quads, and calves but on a balance board ankle flexion is improved along with knee and hip extension. To give balancing squats a try, begin by facing the board. Carefully step onto the board and get your balance before extending your arms out in front of your body and lowering into a squat by bending the knees. Make sure that your knees do not pass the toes and keep your upper body straight. At this point, return to the starting position and repeat.
Have fun with this workout and enjoy the benefits. Happy training!