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Beginner Balance Board Exercises

Beginner Balance Board Exercises

, by Joris Lans, 5 min reading time

Introducing balance training into your weekly exercise routine can provide many benefits. Balance training can help prevent injuries, aid in rehabilitation, improve posture, reduce back pain, improve coordination and body awareness, and keep you more alert. Plus, it's fun and easy to do! Balance board exercises are great for beginners and advanced athletes alike.

You will see that balance boards come in different shapes and sizes. That said, you should be able to perform all of the exercises below on any board, be it a wobble board, rocker, or balance board. However, all exercises below were done using the LifeSpan AirSoft Standing Board.

For all of the exercises below, you'll need a balance board, workout clothes, hand weights, and a weight ball. If you don't have access to weights or a weighted ball that's fine, you can still do the exercises without them or just skip that exercise.

1. Squats



Targeted muscles:
quads, hamstrings, glutes, trunk and back muscles
Execution: You start with your feet shoulder-width apart on the board. To promote balance, you can extend your hands in front of you. Then sit back as if you were sitting in an imaginary chair while keeping your head looking ahead. Make sure to keep your back straight with a neutral spine instead of leaning forward. Stop lowering as soon as your thighs are parallel to the floor, with your knees above your feet and your body weight back in your heels. Begin to slowly push back up to a standing position.

2. Lunges



Targeted muscles:
calves, quads, glutes, hips and hamstrings
Execution: Start with your feet hip-width apart. Step forward with your right leg on the balance board and shift your body weight forward. Slowly lower yourself until your right thigh is parallel to the floor, making sure to keep your back straight and straight. If you can do that easily, let your left knee tap the floor lightly. Slowly push back up by shifting your weight back to your right heel until you return to the starting position. Repeat these steps by stepping forward with your left foot.
Note: To make this exercise more challenging, start by standing on the balance board and lunge.

3. Incline Push-ups



Targeted muscles:
pecs, deltoids, triceps, back muscles, and abs
Execution: Start with your hands on the balance board, slightly wider than shoulder-width apart. Put your feet together at a distance behind you. Keep in mind that the further apart your feet are, the more stable you will be. Your body should form a straight line and keep your buttocks from sticking up or sagging. Keep your head slightly forward and your elbows slightly bent so that they never block. Slowly begin to lower yourself down as far as you can. If you can only go down until your arms are at a 90 degree angle, that's completely fine. Pause in the bottom position, then push yourself back up to the starting position.

4. Decline push-ups



Targeted muscles: pecs, deltoids, triceps, back muscles, and abs
Execution: Start with your hands on the floor, slightly more than shoulder-width apart. Put your feet behind you on the balance board at a distance from each other that feels comfortable. Again, keep in mind that the further apart your feet are, the more stable you will be. Your body should form a straight line and keep your buttocks from sticking or sagging. Keep your head slightly forward and your elbows slightly bent so that they never block. Slowly begin to lower yourself down as far as you can. Pause in the bottom position, then push yourself back up to the starting position.

5. Arm shelf



Targeted muscles: pecs, deltoids, triceps, and abs
Execution: Start with your hands on your board, slightly wider than shoulder width apart. Place your feet a comfortable distance behind you. Your body should form a straight line and keep your buttocks from sticking up or sagging. Keep your head slightly forward and your elbows slightly bent so they don't block. Hold this position for as long as possible.
Note: To make this exercise more challenging, shift your body weight to either arm, lifting the other arm forward so that your shoulder is touching your ear and your hand is straight in front of you. Repeat with the other arm.

6. Calf raises



Targeted muscles: calf muscles (gastrocnemius, Achilles tendon, soleus)
Execution: Begin by placing your feet to one end of the board. You want to place the sign near a wall or something large that you can put your hand on to support yourself if needed. Slowly shift your weight forward into the balls of your feet that extend through your feet. Make sure your head and back remain in a neutral position. Pause in the top position and slowly transfer your weight back to your heels until you return to the starting position.

Note: To make this exercise more challenging, try a one-legged calf raise.
There are plenty of additional exercises that can be performed with a balance board that we haven't shown above, so feel free to get creative and share with us on Instagram or Facebook using #mylifespan. Make sure to always maintain proper form to avoid injury.

Now that you know how to train with a balance board, it's time to get started! Check the LifeSpan Balance Board here and enjoy the benefits!

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