You want to improve your balance and train your arms, abdomen, legs and buttocks at the same time? We show you the best balance pillow exercises.
The Balance Pillow is a must-have for any good home gym. It is a true all-rounder.
With the wobble cushion you can train your balance. Especially for beginners it is the best equipment for more balance.
But that was not all!
If you do normal abdominal exercises with the Balance Pillow, the workout will be even more intense and it will have a much stronger effect on your muscles.
Table of contents
Do you already know these exercises that improve your balance?
What is a balance pillow
A balance cushion, or wobble cushion, is an air-filled cushion made of plastic.
The wobbly cushion doesn't offer you a firm hold and challenges the body quite a bit. You have to constantly balance to keep your equilibrium. The air pressure inside can be regulated with a pump. So you can adjust it to your training level.
The balance pillow usually has one side with a smooth surface and one with nubs.
Mostly it is used in the rehabilitation field to rebuild the muscles. Especially after operations on the knees or hips it is used.
Where you can buy a wobble cushion
Quickly you will notice that there is a wide range of balance pillows. They differ in surface, size, shape and color.
You can either buy it at Sporthantel or easily order it through Amazon. I chose the Bodymate Balance Pillow and am very satisfied with it.
Wonderful balance pillow exercises for living room
With the balance pillow exercises you train your entire body. You will find exercises for abdomen, legs, buttocks, arms and train your balance.
For each exercise, do 3 sets of 15 repetitions.
Some exercises you have to hold for time. The rule here is 30 seconds and 3 passes.
1. balance on the wobble cushion
- Stand with both legs on the wobble cushion.
- Get on your knees.
- You stretch your arms upwards.
- Keep the balance.
Advanced: If you can already keep your balance well, try doing squats on the cushion.
2. keep balance on one leg
- In this exercise you stand on your left leg. Lift your right leg off the Balance Pad.
- Draw circles in the air with your foot.
- Maintain body tension. Your arms will help you keep your balance during this balance pillow exercise.
Fit with the wobble board! The best exercises for your balance training!
3. cat cow sitting
- Sit cross-legged on the cushion.
- Rest your arms on your knees.
- Now make a round back.
- The chin pulls to the sternum.
- After that, you straighten up again.
- Chest is opened.
4. balance cushion exercises: Boat
- Sit upright on the cushion.
- Lean the upper body slightly backwards.
- Lift the legs off the floor. The calves are at 90° to the floor.
- Raise your hands off the floor and try to keep your balance.
Do you already know these Balance Pad exercises for your balance?
5. scale for better balance
- Start in the quadruped position. The cushion is under your knee.
- In the starting position, stretch your left arm and right leg.
- Now pull your elbow and knee towards each other at about the level of your belly button.
- And then stretch back to starting position.
6. bicycle crunches
- Lie down with your back on the pillow.
- Cross your arms at the back of your head.
- The legs are bent.
- Now pull the right leg to the left elbow. To make this possible, lift your upper body off the cushion.
- And page change.
Improve your body tension with these exercises!
7. balance training with one-legged squat
- Stand with one leg on the balance cushion.
- The arms are folded in front of the body.
- Stretch the other leg forward.
- With your standing leg, do a slight knee bend.
8. standing balance as balance pillow exercise
- Step onto the balance cushion with your left leg.
- Lift the right leg so that it is at a right angle.
- The arms are stretched diagonally. The right arm up and the left down.
- Switch arms and meanwhile stretch the tightened leg backwards.
Find more great balance exercises here!
9. lateral leg lift
- Lie sideways on the Balance Pillow so that it is under your hip.
- The legs are stretched.
- From this position lift your legs upwards.
- The abdomen is tight and the feet are closed.
- Briefly hold the tension and lower the legs again.
10. balance training with the superman
- Lie on your stomach on the Balance Pillow.
- Put your hands to your ears and elbows point outward. The legs are stretched.
- Build tension in your torso and buttocks.
- Slowly raise the upper body.
- Hold the position and slowly lower your upper body again.
This is how you strengthen your torso sustainably!
11. lateral planks
- Lean on the cushion with the elbow of your right hand.
- Now lift your entire body off the floor until you are only touching the floor with the sides of your feet.
- Tighten your abdomen.
- Hold the position.
By the way, if you're particularly fit, you can lift your top leg off the ground and stretch it into the air during this exercise.
12. bridge as balance cushion exercise
- Lie on your back. Angle your legs and place them on the wobble cushion.
- The arms are parallel to the body.
- Now lift your hips off the exercise mat.
- While doing this, place your feet on your heels.
- Raise and lower your butt without resting it on the mat.
13. lunge for better balance
- Place your left leg on the balance pillow.
- With the right one you take a big step backwards.
- Now bend your knees. And so far that you almost touch the floor with your back leg.
- But before the knee reaches the floor, go back up until your legs are fully extended.
14. high knee
- Stand in the center of the cushion.
- Now raise your right knee as high as you can.
- Touch it with your elbow and then lower it again.
- Touch the wobble cushion only very briefly. Lift your leg again.
15. lateral leg lift for more balance
- Stand with one leg on the wobble cushion.
- Stretch the other leg out to the side.
- Lift the stretched leg as high as you can.
Why the balance pillow exercises are so effective
The workout on the wobbly surface challenges the sense of balance and also improves coordination. With the balance pillow exercises you train deep lying muscle groups and can thus prevent injuries.
The Balance Pillow intensifies stabilization exercises and challenges you again.
By the way, you can also use the pillow for everyday things, like ironing or brushing your teeth. Or you can put it on your office chair and sit on it. This prevents back pain.
Our conclusion
Before you start with the balance pillow exercises, you should be able to master the exercises without the pillow. If you already have good balance, it helps to make the exercises even more difficult.
Have fun!
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more
