Key Benefits of Balance Board Exercises

Beginner Balance Board Exercises

Starting with a balance board can feel wobbly, even awkward, but that’s part of the fun. Don’t rush it. Think of it like riding a bike for the first time; it takes patience. Keep something sturdy nearby, like a wall, chair, or even a supportive friend, just in case you need extra help. These 

beginner exercises are simple but effective ways to get comfortable.

1. BASIC BALANCE

• Set the balance board on a flat, non-slippery surface to avoid unnecessary surprises.
• Place one foot on the board, then carefully add the other. Keep your feet spaced about shoulder-width apart.
• Once you’re on, don’t panic if your stance feels shaky. That’s normal. Slightly bend your knees to soften your stance, which helps you stay stable.
• Shift your weight evenly across both feet. You aim to keep the board level, with neither edge touching the ground.
• Start by holding this position for 30 seconds. Don’t stress if you have to step off and try again—that’s how you learn. Once you feel steadier, gradually work up to holding for a full minute.

2. ROCKING AND TILTING

• Step onto the board with your feet shoulder-width apart. Remember to keep your knees soft, not locked.
• Start by moving the board forward and back with a gentle rocking motion. Imagine you’re rocking a baby’s cradle, slow and smooth. Do this for about 30 seconds.
• Next, shift gears to tilt side-to-side. Picture a seesaw you want to control, not slamming into the ground. Move slowly to feel how the board fully adjusts beneath your feet.
• Repeat both the rocking and tilting movements a few times. This exercise not only warms your legs but also helps you understand how the board responds to shifts in your weight.

3. WIDE STANCE PLANK

• Place the board on the ground and kneel in front of it. Double-check that the area is clear of clutter so you can focus on balancing.
• Rest your forearms on the center of the board. Keep them spread out slightly for better stability.
• Stretch one leg out behind you, planting your toes on the ground, and then follow with your other leg. You’ll now be in a plank position, with your body forming a straight line from your shoulders to your heels.
• Engage your core like you’re bracing for a gentle punch to the stomach. This will stop your hips from dipping or your butt from sticking up.
• Once you’re stable, try to hold the position for 20 to 30 seconds. Don’t worry if your arms shake a little—that’s your muscles waking up and working hard. Over time, aim to increase your hold by a few seconds until you feel stronger.

Helpful reminder:  If holding the plank feels too tough, drop your knees to the ground. You’ll still get a solid workout while keeping things manageable.

Intermediate Balance Board Exercises

Once you’ve got the hang of the basics and feel less wobbly on the balance board, it’s time to level up. These intermediate exercises will push you further, helping you build strength, stability, and confidence. Don’t rush it. Take your time, and remember, it’s okay to stumble—that’s part of the learning process.

4. MINI SQUATS

• Place the balance board on a flat surface with enough room to move without bumping into anything.
• Step onto the board with your feet slightly wider than shoulder-width apart for added stability. Take a moment to find your balance before starting.
• Slowly lower your body into a squat. Bend your knees, keeping them aligned with your toes. Don’t allow them to cave inward or push too far forward past your feet.
• Engage your core and protect your lower back by keeping it straight, not arched or rounded.
• Once you’ve reached a comfortable squat position (about as if sitting back in an invisible chair), pause briefly to feel the burn in your legs.
• Push back up to a standing position with control, not speed. The slower the movement, the more effective it is.
• Repeat this motion for 10 to 15 reps. If you need a break in between, take one. Just hop back on and finish your set.

Bonus Tip: Don’t go too low at first if you feel shaky. Start with shallow squats until you feel more stable.

What It Works: This move targets your glutes, quads, calves, and all-important core stability. It’s a full lower-body wake-up call.

5. PUSH-UPS

• Place the balance board on the floor and kneel in front of it. Check that it’s stable and not sliding around.
• Position your hands on the flat surface of the board, slightly wider than shoulder-width apart. Spread out your fingers for a better grip.
• Stretch both legs behind you so you’re in a classic push-up position. Your body should form a straight line from your head to your heels. No sagging at the hips or sticking your butt up in the air.
• Slowly lower your chest toward the board by bending your elbows. Keep your elbows at about a 45-degree angle, not flaring like wings.
• Once your chest is close to the board (or as far as you can comfortably go), pause for a second. Feel the work in your chest, shoulders, and arms.
• Push yourself back up to the starting position with controlled effort. Don’t rush; it’s not a race.
• Aim for 5 to 10 reps. Start with fewer if needed and work your way up as you get stronger.

Bonus Tip: If this feels too intense, drop your knees to the floor for a modified push-up. You’ll still get a great workout while keeping it manageable.

What It Works: This move focuses on your chest, shoulders, and triceps while also engaging your core to keep you steady.

6. SINGLE-LEG BALANCE

• Step onto the board with both feet, positioning them about shoulder-width apart. Get yourself steady before starting.
• Once you’re feeling balanced, slowly lift one foot off the board. Start by hovering it a few inches above the surface.
• Engage your core and focus on your standing leg. Slightly bend your standing knee to help with stability. Imagine your foot gripping the board like a claw to keep it under control.
• Hold this position for 20 to 30 seconds. It’s okay if your lifted foot wobbles or your standing leg shakes—that’s your body adjusting and strengthening.
• Slowly place your lifted foot back on the board and switch to the other side.
• For an added challenge, try lifting your leg higher or holding the position for a few extra seconds. Want something more? Close your eyes while balancing. That’ll take it to the next level!
• Repeat multiple times on each leg, alternating sides as you go.

What It Works: This powerhouse exercise is for your ankles, lower body, and core. It’s especially great for improving overall body coordination and stability.

Advanced Balance Board Exercises

Feeling confident? That’s fantastic. You’ve wobbled your way to a point where it’s time to kick things up. These advanced exercises are designed to simultaneously challenge your balance, strength, and coordination. They might seem tricky at first, but stick with it. Remember, taking things slow and steady is the key to mastering them.

7. MOUNTAIN CLIMBERS

• Start by placing the balance board on the floor, steady and ready for action.
• Get into a plank position with both hands flat on the center of the board. Ensure your arms are straight and your shoulders are directly over your wrists. Your body should form a straight line from your head to your heels.
• Engage your core muscles like you’re pulling your belly button toward your spine. This helps you stay stable while your legs do the work.
• Begin the motion by bringing your right knee up toward your chest. Then, as you return your right leg to the starting position, bring your left knee up toward your chest.
• Alternate legs in a running motion, maintaining a steady rhythm. Aim for smooth, controlled movements rather than rushing through them.
• Continue this “running” motion for 20 to 30 seconds. If needed, take a quick break and then try again.

Bonus Tip: Focus on keeping the board as steady as possible. If it tilts or shakes, slow down and adjust your form.

What It Works: This one’s killer for your core, shoulders, and overall endurance. It’ll also raise your heart rate and boost your cardio.

8. FLAMINGO STANDS

• Step onto the balance board with one foot planted firmly in the center. Take a moment to find your stability.
• Grab a lightweight dumbbell, water bottle, or anything you can hold comfortably. Keep it at your side or in front of your chest, whichever feels more natural.
• Extend your opposite leg behind you, lifting it off the board. Think of a flamingo at rest—that’s the shape you’re going for, but your focus is on staying balanced.
• Engage your core and try not to lean too far forward or back. Keep your standing leg slightly bent to absorb any wobble from the board.
• Hold this position for as long as possible, aiming for at least 20 to 30 seconds.
• Slowly step down, switch legs, and repeat on the other side.

Challenge Idea: If you’re feeling confident, move the weight gently side-to-side or out in front of you to add more difficulty.

What It Works: This one’s fantastic for improving balance, strengthening your lower body, and engaging those all-important back muscles.

9. WEIGHTED SQUATS

• Start by standing on the balance board with your feet slightly wider than shoulder-width apart. Make sure the board feels stable under your weight.
• Grab a kettlebell, dumbbell, or any weight that feels manageable but challenging. Hold it close to your chest with both hands.
• Slowly lower your body into a squat by bending your knees. Push your hips back like you’re sitting in an invisible chair.
• Keep your back straight and your chest lifted to avoid slouching. Your knees should stay aligned with your toes throughout the movement.
• Once you’ve reached a comfortable squat depth, pause for a moment. Feel those muscles working!
• Slowly push back up to a standing position, keeping your movements controlled and steady.
• Repeat this motion for 8 to 10 reps, focusing on form rather than speed.

Helpful Tip: Start with a lighter weight until you’re confident in your balance. Then, gradually increase the weight to make things more challenging.

What It Works: This full-body burner simultaneously engages your legs, core, and upper body. The added weight cranks up the stabilization challenge.

Tips for Safe Balance Board Training

Safety is key when using a balance board. Here’s how to ensure a worry-free workout:

• Start on a Non-Slip Surface: Use the board on a stable, non-slippery floor.

• Wear Supportive Shoes: They help with grip and prevent slipping.

• Progress Gradually: Begin with beginner exercises and increase intensity as you improve.

• Use a Wall or Support: Until you’re stable, keep something nearby to hold onto.