You may realize that balance board workouts can offer you impressive benefits but what are some balance board exercises you can do?
A balance board is an unstable surface to stand on with the goal of improving balance and other benefits. They come in different shapes and sizes. Some balance boards only allow you to move side to side, others can move in the full 360 degrees.
The balance board exercise examples will be for a 360-degree board. Depending on what size and shape of board you have some of these exercises may not be an option.
Keep in mind that the goal of balance boards is challenging your balance. This can also be a potential downside. Be careful when using a balance board, especially with some of the more advanced exercises, and consider seeking help from an expert.
If needed you can start with the support of a chair, wall, person, any other stable object, or start with other balance training equipment options, and build up from there. Also make sure your balance board stands on a non-slippery surface.
That being said here are 10 balance board exercises for everyone from beginners to people with a lot of balance training experience. You can start with these examples and think of new ones yourself.
Table of Contents
1. Balance board squats
Balance board squats are a great way to combine training balance and leg muscles. This exercise starts in the standard balancing position but you want to pay extra attention to keeping your feet far enough from each other. More or less at shoulder width is perfect.
The next step is doing a basic bodyweight squat. This means lowering your hips by bending your knees. How far depends on different factors like knee health and balance skills. Ideally, you want to go with your hips to knee height but if you can only maintain balance by going less deep that is okay too.
After that, you push yourself up again with your legs. Something else to pay attention to during balance board squats is keeping your back straight.
2. Straight arm plank
With this next exercise, your hands will be the body part leaning on the balance board. Start with your face facing the floor with your hands on the balance board, your arms stretched, and your knees on the ground.
Move your feet back until your body is in a straight line. This means that your knees will be off the ground and that you are resting on your feet and hands.
Make sure your body is more or less in a straight line and hold this plank position for an extended period of time.
3. Balance board pushups
For balance board pushups the first few steps are similar to straight arm planks. You start with your face facing the floor with your hands on the balance board, your arms stretched, and your knees on the ground.
After that move your feet back until your body is in a straight line. Now instead of holding this position you slowly fold your arms at your elbows until your face is close to the balance board. You then stretch your arms again until you are back in straight arm plank position and do repetitions from there.
Balance board pushups are a great way to work out your chest muscles and balance at the same time. To build the most muscle mass you want to do about 4 sets of 10-40 pushups depending on how advanced you are. This balance board exercise will also be one of the best for goals like weight loss.
4. Balance board glute bridge
For the next exercise, you start lying down with your back on the floor with your legs bent at the knees and your feet flat on the balance board. Your arms can rest on the ground at your sides for extra balance.
After that, you slowly raise your hips off the ground until your body is in more or less a straight line from your knees to your head. Slowly lower your hips back into starting position to finish your repetition.
5. Standard balancing
This first exercise is the most straightforward one and the base for many of the other exercises.
The goal is to stand on the balance board without having the edges touch the ground. Pay attention to maintaining a good posture. You can focus your eyes on a static object to make the balancing easier. Something else that can help to balance is using your arms.
Initially, you can choose to stand for 5 seconds in this position your goal and with some experience work up to 30 seconds and more.
6. Single foot balancing
The second exercise is similar to the first exercise but instead of standing on 2 feet, you stand on 1 foot. Keep in mind that the one-legged version is a lot more challenging. Many people can not even stand on one leg for an extended period of time on a regular surface.
The goal is to stand on the balance board without having the edges touch the ground. Pay attention to maintaining a good posture. By focusing your eyes on a static object and using your arms, balancing can become easier.
Especially with more advanced exercises like this single foot balancing you may want to do the first few tries with a firm object like a wall near you to hold on to.
7. Front-to-back tilt
The front-to-back tilt starts in the standard balancing position. After that, the next step is to slowly tilt the balance board forward until the front edge touches the ground.
The next step is to slowly tilt the balance board backward until the back edge touches the ground. The last part of 1 repetition is returning to starting position. You can do a certain number of repetitions or keep doing repetitions for a certain time. There is not really a universal magic number of repetitions for optimal balance training.
If this front-to-back tilt with 2 feet is not challenging enough for you, you can also try to do it on 1 foot.
8. Side-to-side tilt
The side-to-side tilt is similar to the front-to-back tilt but as you may be able to guess, instead of going forward and backward to you go from side to side. This means that to do a side-to-side tilt you again start in the standard balancing position.
After that, you slowly tilt the balance board to either the left or the right until the edge of that side you chose touches the ground. The next step is to bring the balance board back and repeat the movement for the other side.
Due to the elongated form of the human foot, the side-to-side tilt will be more challenging to do than the front-to-back tilt. That being said, individuals experienced with balance training may still be able to do this side-to-side tilt on one foot.
9. Around the clock
This next balance board exercise again starts in the standard balancing position. Once you are in that position slowly tilt the balance board forward until the edge touches the ground.
After that, you move the touching point with the ground the full 360 degrees. You can also reverse the motion, so instead of turning clockwise turning counterclockwise.
Again this exercise can be done on one foot but it will likely be a challenge that is not suited for beginners.
10. Balance board mountain climbers
Balance board mountain climbers start similarly to straight arm planks. You start with your face facing the floor with your hands on the balance board, your arms stretched, and your knees on the ground.
After that move your feet back until your body is in a straight line. You then pull one of your knees to your chest, place that leg back into the previous position, and then do the same with your other leg and keep switching between legs.
You can describe balance board mountain climbers as high knees in a horizontal position with your hands on a balance board.
These balance board exercises are a great way to challenge the important balance fitness component and a wide variety of muscles for beginners and individuals experienced with balance training alike.
Keep in mind that all workouts including balance boards involve some injury risk. If you have a bad balance it may be smart to talk to your doctor or other experts before implementing balance board exercises into your routine.
Some ways to make balance board exercises safer include having a stable object or individual to lean on and making sure the balance board is placed on a non-slippery surface. Try to keep your movements slow and controlled.
Also keep in mind that consistency is a big factor for any workout plan. The more you love the exercise you do the easier it becomes to do it consistently. If you like these balance board exercises, great. If not, balance board alternatives and other balance workouts can also offer similar benefits.