Balance boards are the perfect way to work out while having fun, and it can be done in the comfort of your home. We are going to look at some of the exercises that beginners can participate in. there are many more exercises depending on your preference, but we will be focusing on the easiest ones for beginners. Balance boards are meant to improve three things in our bodies, balance, equilibrium, and stability. They are a great way to improve your proprioception. Check out the exercises below:
Balancing is an exercise itself, and the moment that you’re comfortable balancing on the board, you can try and push the balance board from side to side without letting the edges touch the ground. As you improve, you can move faster and increase the duration.
Knee pushups are yet another way that beginners can start exercising. They can touch the sides of their knees as they do the squats, keeping their backs upright.
Doing squats while balancing on the balance board is something that you might find a challenge at first, but once you master it, you won’t be able to get enough of it.
Forward / Backward Tilt
With this, you tilt the board to the front until the edge touches the floor. You then lean forward and tilt the board backwards until it touches the floor. Do this for 2 reps, 60 seconds each.
Like the name suggests, this time you’ll move from side to side in a controlled motion, shifting the weight from one leg to the other for 2 reps, 60 seconds each.
Two Leg Tilts (Around The World)
This is a combination of the other exercises, moving the board around in a circular motion, 60 seconds going one direction, and 60 seconds going in the opposite direction.
Catch The Ball
Balancing on the board and catching a ball as it is tossed to you.
These are squats while holding dumbbells.
The Types of Balance Boards
There are many types of balance boards, and below we have mentioned them. They can be purchased and also made at home if you have the resources.
This is the easiest one to use amongst all the balance boards, and it is simply a flat board with a fulcrum on the bottom side. The fulcrums can either be perpendicular to the length of the board, or two rockers parallel to each other.
Rocker / Roller Board
This is similar to a rocker board but it has a higher degree of instability added to it. The fulcrum is a cylinder that moves, causing the board to shift whenever the cylinder moves. They have barriers that prevent the cylinder from rolling out.
This is a semi-sphere with a flat side attached to it. This board moves in all directions when one is exercising on it, and it is meant to work muscles.
Sphere and Ring Board
This is similar to the rocker board but instead of using a cylindrical rocker, it uses an inflatable ball. Guard rails keep it in place under the board, and it can move in any direction.
Springs compress when standing on the board, and the person on the board has to redistribute their weight across the board to get balance. It helps to improve balance, posture, and agility.
These boards are for physical therapy and entertainment. They are used underwater for an incredibly low impact workout.