You want to train your arms, abdomen and leg muscles? Then you should pay attention now. We'll show you the best balance pillow exercises that will also improve your balance.
For me, the Balance Pillow belongs in every good home gym. It is a true all-rounder.
If you do normal abdominal exercises with the Balance Pad, they have a much stronger effect on your muscles.
But that's not all! With the Balance Pad you can train your balance. Especially for beginners it is the best equipment for more balance.
Table of contents
We have tested the Balance Pad for you and picked out the best exercises!
Do you already know these exercises that improve your balance?
If you don't have a pad yet or want to replace your old one, I can recommend this model. This particular pad has nubs on the top, which additionally promote your blood circulation. It is extra large and durable.
These are the best balance pad exercises
In the wobble pillow exercises, we made sure that you exercise the entire body.
So you'll find balance pad exercises for the legs, abdomen and arms in this workout.
Lateral Plank with the Balance Pad
I'll start right off with my favorite of the balance pad exercises. Ok, admittedly, this is one of the most difficult wobble pad exercises. It gives neat muscles in the arms :)
- Lean on the pad with the elbow of your right hand. Now lift your entire body off the floor until only the sides of your feet are touching the floor.
- Lift your left leg and hold it extended for at least 10 seconds. Then switch sides and repeat. Do a total of 5 repetitions per side.
My Tip: If your arms are shaking hard, stand up briefly and shake them hard. That helps :) And for those who find this exercise too difficult, simply refrain from lifting the leg.
Exercise for the abdominal muscles with balance cushion
The abdominal muscles can also be trained very well with Balance Pad exercises. However, this advanced exercise requires not only strength, but also coordination.
- Sit on the balance cushion. Lean back slightly.
- Lift your legs off the floor.
- The legs are well extended from the hips to the tips of the toes. Try to keep your balance and not fall over. You can stretch your hands to the front or to the side. Whichever is easier for you.
Try to hold the position as long as possible. And do 3 repetitions of it.
Fit with the wobble board! The best exercises for your balance training!
Full planks and leg lift
This wobble pillow exercise will get your Arm muscles to grow. But it also trains your abs, butt and legs. A true all-rounder :)
- You start in full plank. This means your arms are extended and your hands are under your shoulders.
- The body forms a line and you support yourself with the balls of your feet.
- Now lift the left leg sideways as far as you can. Slowly bring it back without putting it down.
Do 5 repetitions per leg before switching sides. And three passes.
The bridge on the balance pad
Do you know the normal bridge? We make it even more effective. On the one hand, through the instability created by the balance cushion, and on the other hand, by placing the legs on the heels.
- 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.
- Lift us think your butt 10-20 cm but without placing it on the mat.
Do 10 repetitions of this and 3 passes.
Balance pad exercise with resistance band
Admittedly an exercise for advanced users. This exercise is a great workout for the adductors and actually the entire leg musculature.
- Stand with both feet on the Balance Pad.
- Place the rubber loop around the legs approximately in the middle of the lower legs.
- Now begin to alternately and very slowly lift the right and left leg sideways.
- And slowly lower again.
- Do 10 reps per leg before switching sides.
My Tip: Stretching your arms out to the side helps keep your balance.
Full Plank with Balance Pad
This is one of the greatest balance pad exercises for butt, legs and arms. If you have enough strength in your arms, you can move your upper body to the balance pad. So do push-ups on the wobble pad. But this is only suitable for professionals.
- Place your palms on the pad. Now lift a whole body until you are standing only on your toes.
- Firmly stretch your arms and make sure that one body forms a straight line.
Hold this position for at least 20 seconds. After a 10 second break, start another round.
Lunge with Balance Pad
Looks quite simple, doesn't it? Believe me: It's not! :) Thanks to the pad, your stance becomes very unstable. This is exhausting but at the same time it makes the Balance Pad exercise very effective.
- Place your left leg on the pad. With your right, take a big step backward.
- 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. And back down to the knees.
- You can either put your arms on your hips for this exercise or just let them hang.
Do this exercise 10x with the left leg and then 10x with the right.
Squats with balance pillow
The most famous butt exercise can of course also be counted among the Balance Pad exercises. This makes it even more effective.
- Stand with both legs on the wobble pad. As with normal squats, bend your butt down until it is level with your knees.
- If you pay attention to the correct execution of the squats, you hold the position only a few seconds. Then return to the starting position and repeat the squat.
- Do at least 10 repetitions of this and 2 passes.
My Tip: Stretch your arms forward, so you can keep your balance better. At least that's how it works best for me.
Plank for abdomen legs buttocks and arms
Normal planking is already too boring for you? You can already do it too well? Then try to make this exercise more difficult with the Balance Pad.
- As with normal planking, support yourself with your elbows. Lift your body off the floor until only your toes are touching the floor.
- And now it gets even more difficult. You lift your left leg over your right leg. Feel free to put it down on top of it.
Hold this position for at least 20 seconds and pay attention to body tension. You can do 2 passes easily! :)
Superman exercise in kneeling
With this wobble pillow exercise, you'll get a tight butt and strengthen your sense of balance tremendously.
- Kneel with both knees on the balance pad. The arms are extended and the back is straight.
- Now lift your right leg and left arm. Stretch firmly and tense the abdomen.
Hold the position for 15 seconds before switching sides. Do at least 5 repetitions per side.
Single leg stand on the balance pad
Side leg raises on the wobble pad are a great exercise for beginners. This will give you a little feel for what it's like to train with the pad.
- Stand with one leg centered on the wobble pad. Stretch the other leg out to the side.
- Raise the stretched leg as high as you can - in the beginning it is better not to raise it so high to be on the safe side.
Try to hold this position for 10 seconds before switching legs.
My Tip: If you stretch your arms out to the sides, they will help you keep your balance.
High knee with wobble cushion
And another great leg and balance exercise.
- 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.
Do this exercise 10 times, then switch legs.
Lift-up with Balance Pad
Now it's back to the arm muscles. But by lifting the leg you also strengthen your butt, lower back and thighs.
- Support yourself on your elbows on the Balance Pad. Your right leg is bent.
- The left one you stretch through and straight into the air.
- Hold this position for 10 seconds. Now change the leg. Change the leg a total of 12 times.
My Tip: It's easier if you hold on to the edge of the pad with your fingers. A little cheating is allowed :)
Butt lift with wobble cushion
This variation of the bridge involves your butt, your legs, your arms, and also your abdomen. This is one of the Balance Pad exercises that can rightly be called a full body workout.
- Support yourself from the balance cushion on your outstretched arms. The legs are bent.
- With your butt, touch the balance pad and then lift it into the air. And lower again. But do not set it down.
Hold the position for 10 seconds and then lower it again. Do at least 10 repetitions.
Exercise for strong legs
One-legged balance cushion exercises are especially challenging for your sense of balance.
- 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.
- Try to keep the knee in the same position at all times.
- Maintain body tension. Your arms will help you keep your balance during this Balance Pad exercise.
Stand in this position for 10 seconds before switching legs.
What is a balance pad
The Balance Pad is also Balance cushion and sometimes Nodding cushion called. It has a smooth surface. The soft unstable base is made of foam and gives way during balance pad exercises. This challenges the body quite a bit. When you stand with your legs on the pad, you have to constantly balance to keep your balance.
The Balance Pad is 6 cm thick, which is just the right thickness to put your balance to the test.
Most of the pads are square. But I have also seen round ones.
Very often the balance pillow is used in the rehabilitation field to rebuild the muscles after an accident. Especially in operations on the knees or hips, it is used.
Where you can buy the Balance Pillow
If you're thinking about getting a balance pad, you'll quickly realize that the selection is very large. They differ in material, range of application and also in size and shape.
You can either buy the Balance Pad in a sports store or simply order it via Amazon. I decided to buy the Airex Balance Pad because of the many good reviews and I am very satisfied with it.
I have it for a year and a half and use it almost every day. It almost still looks like new :)
Why Balance Pad exercises are so effective
The workout on the unstable surface challenges the sense of balance and also improves coordination. You train deep-seated muscle groups and can through Balance Pad Exercises Prevent injuries.
Due to the constant balancing, the deeper muscles are stressed. The Balance Cushion prevents injuries because it strengthens the supporting muscles.
All stabilization exercises get a special kick from the Balance Pad.
Balance Pad Exercises by the way, there is also for fitness muffle. :) You can do the wobble sport in front of the TV, while ironing or even do a few balance exercises while brushing your teeth.
Our conclusion
Before you start Balance Pad exercises, you should be able to perform all exercises without the pad without any problems. Otherwise, you will quickly get frustrated. Don't give up! All beginnings are difficult!
Want to do more balance exercises? Then check out our Balance Board Contribution on :)
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