Exercises For Bally Balance Boards

Balance boards provide a varying workout from simple to intense. Use a balance board to add strength and flexibility to your core muscles, enhance common exercises and add flexibility to joints. Advanced athletes can benefit from balance board training, as well as the elderly, physically challenged or injured. When enhancing your workouts with a balance board, you are only limited by your imagination.

  1. Balance Board Movement

    • There are only three ways a balance board can move: front to back, side to side and in a circular rotation. These are the basis for all balance board exercises. Whether you are performing an exercise unique to balance boards or using the board to enhance a common exercise, you will be moving in one of these three ways.

    Simple Balance Board Exercise

    • Simply standing on the board and balancing will work your abdominal muscles as well as the thighs, buttocks and calves. This simple exercise increases flexibility and lubricates the ankle, knee, hip and lower back joints.

      Over time, this exercise will enhance your posture, trim your trunk by tightening your core and enhance flexibility in affected joints. Use the board on different surfaces such as carpet and tile floors for a varied workout. You can combine passive activities with the board such as watching TV, or enhance the workout by reading or playing with magnetic poetry on a door or refrigerator. Any such activity constantly shifts your balance and adds to your workout.

    Medium Level Exercises

    • Raise the intensity level with more difficult movements. Do a forward-and-back exercise by starting with the forward edge of the board on the floor. Hold the forward position for a slow two, four, or higher count appropriate to your fitness level. Move into the upright balanced position, and repeat your count. Lean the rear edge of the board to the floor, and repeat your count. This is one complete repetition of a forward-back exercise.

      Add reps as your ability grows so that the exercise remains a good workout. You can also perform this exercise side to side using the same count and method. Rolling the board in a circular rotation is the last exercise at this level of intensity. Begin with the front edge of the board on the floor and roll the edge in a clockwise motion, completing one rep when you return to the starting point. Perform this exercise counterclockwise as well for an evenly balanced workout.

    Advanced Exercises

    • Advanced exercises include balancing one foot in the center of the board, performing kung fu or tai chi movements, lifting weights, playing catch with a partner, squats or even yoga positions. When you can balance on the center of the board with one foot, you have achieved an high level of performance. You will probably notice that your spine, hips and abdomen are more flexible and that you move easier in general.

    Enhancing Common Exercises

    • Combine the board with push-ups by performing the exercise with your hands or feet placed on the board; either way, you are adding to the strength and flexibility of your core muscles. You can sit on the board to perform sit-ups or crunches.

    Rehabilitation With the Balance Board

    • Even the elderly, infirm and injured can use the balance board and reap large benefits in flexibility and strength. Hold onto the wall or a piece of stable furniture if you are worried about falling. This type of support provides safety and does not diminish your workout.

      Place one foot on the floor, and rotate the board in a circle with the other foot to rehabilitate an injured ankle, knee or hip joint. Kneeling on the floor on hands and knees, you can work out wrists, elbows, rotators and shoulders. Perform this exercise one hand at a time or with both hands on the board to add your abdominals to the workout.