Balance-Board
Improve your balance and coordination with this fun exercise! Challenge yourself and see how long you can stay steady.
The Balance-Board mainly works the core and calves / shins, with help from the glutes & hips. You'll need: balance trainer (bosu ball).
Required Equipment
Balance-Board Muscles Worked
Primary
Abdominals (rectus abdominis); Shin (tibialis anterior)
Secondary
Glutes (gluteus maximus); Hip Rotators
Balance-Board Variations and Alternatives
How to do the Balance-Board
Begin by standing on the balance board, ensuring that it is on a flat and stable surface.
Position your feet so that they are close to each side of the balance board, with your toes pointing forward and a slight bend in your knees.
Engage your core and maintain an upright posture, with your head level and eyes forward.
Slowly shift your weight to find the balancing point of the board.
Once you have found your balance, remain as steady as possible.
The goal is to prevent the edges of the balance board from touching the ground.
Hold this position for a desired duration, aiming to increase the time you can balance as you practice.
If the board tips, step off safely and reset yourself before trying again.
Remember to breathe evenly throughout the exercise and focus on a stationary point ahead if it helps you balance.
To increase difficulty, you can close your eyes, perform squats, or tilt the board in controlled movements.
Remember to start with smaller durations and gradually work your way up to longer periods of balance. Always perform this exercise in a safe environment to minimize the risk of falling.
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Balance-Board FAQs
What muscles does the Balance-Board work?
The Balance-Board mainly works the core and calves / shins, with help from the glutes & hips. The main muscles are the rectus abdominis and tibialis anterior.
What equipment do you need for the Balance-Board?
Balance trainer (bosu ball).
What are some Balance-Board variations and alternatives?
Similar exercises include the Balance-Board Standing Stretch, Balloon Drill, Balance Control and BOSU™ Ball Single-Leg.
Training calculators
Work out the numbers behind your training before your next session.