Do you know the wobble board? With it you can train very well at home and very specifically. We'll show you how to improve your balance with the best balance board exercises.
I better warn you right at the beginning: The Balance Board is not for people with 0 sense of balance. At least approximately you should have a feeling for balance. :)
If you do not have this yet I recommend you to use a Balance Pad and these exercises for the start.
When I stood on the training device for the first time, my legs were shaking and wobbling. And that's despite the fact that I haven't even started doing Balance Board exercises yet.
So an uncertain feeling and a large amount of fun are guaranteed with this workout. If you keep at it, you will make great progress very quickly.
Table of contents
What is a wobble board?
A balance board is a piece of sports equipment that has been used by physiotherapists and surfers to strengthen the sense of balance. The training device consists of a board and a hemisphere. As you stand on the board, your muscles must constantly balance the board. The goal is to stand straight on the board and do exercises on it without it tipping to the side.
In terms of construction, the wobble board is pretty simple. The upper part of the board on which you stand is mostly round.
A "semicircular ball" is attached to the underside. When you then stand on the wobble board, this construction challenges your sense of balance. Because of the semicircular ball at the bottom of the board, the whole thing is a super wobbly affair.
Over time, more and more athletes have recognized the potential of the wobble boards. Thus, in the meantime, a great many balance board exercises for various applications have emerged.
It's best to start with simple balance board exercises and slowly increase. You will see that the balance board is really a good training tool.
By the way: There are many names for the wobble board, such as balance board, therapy gyroscope, balance board, wobble board, balance gyroscope and many more. But it is always one and the same training device.
Do you already know these exercises that improve your balance?
Which muscles are trained with the Balance Board?
When training with balance boards, you primarily strengthen the muscles in the legs, feet and torso. The special thing about this training device is that you can use it to target the deep muscles. In other words, the muscles that cannot be strengthened during a classic workout.
Basically, you can train your entire body with the board. It all depends on what goal you are pursuing. There are balance board exercises for different parts of the body - from the lower body to the upper body. If you do balance exercises while standing, you can also improve your sense of balance and coordination.
Especially when you start with the exercises it is quite exhausting, because most of the time you have quite a sore muscle the next day. This is because we hardly need the deep muscles in everyday life and can't strengthen them during a normal workout.
How to train with a balance board?
The principle is quickly explained: you stand on the balance board and do simple exercises. Due to the instability caused by the board, even easy exercises are very difficult.
You can train almost every muscle part of your body with it. There are balance board exercises for almost all regions.
But what's also great is that you can use the balance board to train your coordination and sense of balance. For someone like me, who is miles away from a good sense of balance, the wobble board is really a great thing.
These are the advantages of balance board exercises
- They train your balance
- Many body regions can be trained at the same time
- Varied training
- They improve your coordination and concentration
- You strengthen tendons and ligaments and prevent injuries
- You get an upright posture
- Your fine motor skills get better
Due to the countless exercises that you can do with the wobble board, you will certainly never get bored. So go for it: Get up on the wobble board!
There is also a plus point for the wobble board because it consumes so little space. In every small apartment you can accommodate the training device and do a workout with it. It also gives you the opportunity to do indoor and outdoor exercises with the balance board.
If you don't have much time, you can watch this video here. In it you will find great exercises with the balance top and also a lot of interesting facts about the training device.
11 ingenious exercises that train your balance with Balance Pad
The best 9 balance board exercises
My recommendation for you: Combine the exercises from the video with my favorite exercises, which I will present to you right now.
Before you start the wobble board workout, you need to familiarize yourself with the balance board first.
That's why here are two balance board exercises that will help you do that. They will give you a feeling for the board and help you train your balance and coordination.
Tip: Do not train without shoes. If the board tips over, you can injure your toes. You are better protected with shoes.
Circle with one leg on the wobble board
Before you get on the fitness board for the first time, try it with just one foot first.
- Place the leg on the board and circle a little on it.
This is a great warm up exercise and already gives you a feeling for the wobble board.
Training coordination with a wall
This exercise is great if you don't dare to stand freely yet.
- Find a wall. Make sure that you can hold on to it without danger.
- Now try to keep the balance as long as you can.
- Shift the weight on your feet and circle your hips a little.
Not so easy, is it? :)
This is one of the best balance board exercises for beginners.
Once you've mastered these two beginner balance exercises, you're ready for the workout.
Keeping balance with the balance board
This exercise is simply the basic position on the balance board.
- You try to stand straight on the balance board. And at the same time neither tilt forward nor backward.
- Try to keep this up as long as possible. The longer you can keep the balance board from tipping, the more confident you will be with the other balance board exercises.
When it feels good, begin to lightly circle the hips. Beginners try to circle the hips for at least 15 seconds. Advanced gymnasts are sure to manage 25 seconds, right? :)
How many repetitions make sense for balance board exercises?
However, it is very difficult to give an exact number of repetitions. How many repetitions you can do depends not only on your strength (muscles in the thighs) but also on your sense of balance.
However, a rough guide is at least 3 reps for beginners and at least 6 for advanced. If you find this too easy, simply increase the number of repetitions or do a second round.
The wobble board exercises become easier if you get off the board in between and shake your legs and arms firmly.
1. one-legged squat on the wobble board
A great exercise for your leg muscles are the one-legged squats. However, you should first be able to do this exercise normally - i.e. without a balance board - before you venture onto the wobble board.
- Stand with your left leg centered on the balance board.
- The arms and right leg are stretched as far forward as possible during this exercise.
- Bend the knee and try to lower the buttocks as low as possible.
Beginners try to do 3 repetitions. Advanced users should do at least 5.
You'll probably have a little trouble with this exercise at first, but trust me, it will go away very quickly. :)
2. lateral leg lift on the wobble board
This exercise is great to train your coordination and your legs.
- With your left leg, stand on the center of the balance board.
- Stretch your right leg out to the side. Both legs should be as straight as possible.
- You simply rest your arms on your hips. This helps to keep your balance.
As a beginner, keep the leg extended for at least 3 seconds. Then pull it back towards the balance board. Do not put it down! And lift again. Try to do 3 passes of 3 seconds each.
Advanced users can try 5 seconds of leg hold. Or longer if it's too easy.
3. squat on the board
One of my favorite exercises are the double-legged squats. Compared to one-legged wobble board exercises is so namely easier to keep your balance :)
- For this exercise, stand with both legs on the wobble board and bend your knees. However, please make sure that your knees never extend beyond the tops of your feet. And the balance board should never tip forward, backward or to the side.
- You stretch your hands out in front of you.
- Do the exercise slowly and try to manage 5 repetitions as a beginner. Advanced users should manage 10.
4. bridge with wobble board
The bridge is of course harder if you do it with a balance board. It is best to use a training mat for this exercise.
You train your thighs and your lower back with it.
- Place both soles of your feet on the board.
- Raise your hips off the floor.
- Now lower your butt until you almost touch the floor and lift your butt again.
- Try not to make the wobble board tip over.
As a beginner, you can safely do 5 repetitions. Advanced can also not hurt 15 repetitions.
5. one-leg stand on the balance board
This exercise trains your coordination and challenges your balance.
- Stand with one leg centered on the wobble board.
- Lift the other one to the back.
- The thighs are parallel to each other.
- Put your arms on your hips.
- Shift the weight on your standing leg sometimes forward and sometimes backward.
How long can you last without the balance board tipping over? :)
When doing one-legged balance board exercises, it is important that you stand exactly in the middle of the board. Otherwise you will topple over.
6. quadruped stand with balance board
This exercise is ideal to train your upper body. However, you should have a little strength in your arms - at least if you count yourself as an advanced user.
Beginners use this exercise to loosen their shoulders. You do this by putting your arms on the board and letting it spin a little.
If you are more advanced and confident, you can put your weight on your arms and try to bring your upper body to the balance board. Quasi doing push-ups with the board.
7. exercise for the abdominal muscles
Love it. This exercise is one of the most effective balance board exercises for your abs.
- You sit down on the wobble board.
- Stretch both legs forward and hold onto your sides with your hands.
- Pull the knees to the chest and then stretch the legs forward again.
Tip: When you stretch your legs forward, you have to lean your upper body back a little. Otherwise you will lose your balance.
But be careful: If you tip sideways, you can hurt your fingers badly. So if you have a bad sense of balance, it's better to put your hands on the board.
Two wobble board exercises for advanced: the ballerina and the scale
The most difficult of all balance board exercises is probably the ballerina. Here, especially a lot of strength and sense of balance as well as agility is required.
Beginners are better to skip this exercise. And advanced users try to hold the position as long as possible.
- Stand with your right leg centered on the balance board.
- Lift the left leg and pull it up with the left hand.
- The right arm points upwards and helps you to keep your balance.
But the scale also has its work cut out for it.
- Stand with one leg centered on the balance board.
- Lift the other leg straight back. Lift it as high as you can and make sure that both legs are extended.
- Raise your arms to the right and left sides.
- Try to keep the balance as long as possible.
Can you lose weight with Balance Board?
It is not the purpose to lose weight with the Balance Board. But it can help you shed a few pounds. This works because when you exercise on the board, you work your deep muscles as well as your surface muscles. The more muscles you build, the more calories you burn. This causes the kilos to tumble.
So losing weight is a positive side effect when you train with the board. It is composed of the two components: Build muscle, burn calories.
Our conclusion
When you start practicing with the wobble board, fix a point in the distance that you constantly look at. This way you will be able to keep your balance better. The more often you do the exercises with the balance board, the better you will be able to keep your balance.
Have fun with the training!
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