Balance Board Workout – How Do I Get Started?

A balance board is a device used to improve balance and stability through various exercises. It typically consists of a flat platform that is mounted on a pivot point or ball, allowing the board to tilt in all directions. A balance board workout is usually a low-key activity that works out the largest and most important muscles in the body.

A balance board workout can be used for a variety of activities such as yoga, physical therapy, and sport-specific training, as well as for general fitness and recreation. A balance board workout can be performed on a balance board include single-leg squats, lunges, and standing on one foot.

There are various balance board workout sets available, and each form of balance board has its own specialized exercise because they balance in different ways. They can also be used for standing desks, balance rehabilitation for people who have suffered from a stroke, injury, or other conditions that affect balance.

balance board workout


Types Of Balance Boards

  • Rocker Board: A flat board that rocks back and forth on a curved base.
  • Wobble Board: A round board that moves in all directions.
  • Roller Board: A board with a cylinder beneath that rolls in a circular motion.
  • Balance Disc: A flat, inflatable disc that can be used as a cushion or balance trainer for lower body muscles.
  • Bosu Balance Trainer: A dome-shaped balance trainer with a flat platform on one side and a rounded surface on the other.


Benefits of Using a Balance Board for Exercise


Improved balance and stability

Balance board workout techniques can help improve your balance and stability by challenging your body to maintain control on an unstable surface. This can help reduce your risk of falls and injuries.

Increased core strength

Many balance board workout routines need intense activity and require you to engage your core muscles. This is to maintain control and balance on the board.

Improved proprioception

Proprioception refers to your body’s ability to sense its position in space. This is greatly improved with the right balance board workout technique.

Improved coordination and reaction time

Balance board workout routines can also help improve coordination and reaction time by challenging your body to respond quickly to changes in balance.

Remember: Each type of balance board provides different levels of instability, allowing for different levels of difficulty and targeting different muscle groups. Some balance boards can be adjusted for stability, making them suitable for both beginners and advanced users.

Rehabilitation

Balance board workout activities are commonly used in physical therapy and rehabilitation to help individuals recover from injuries or conditions that affect balance, such as stroke.

Sport-specific training

Athletes can benefit from balance board training by improving their balance, stability, and coordination, which can help them perform better in their respective sports.

Bring some fun into your balance board workout

Balance boards can be an enjoyable way to add variety to your workout routine and challenge your body in new ways.


Balance Board Workout – How Do I Get Started?

Balance Boardbalance board workout
Balance board workout technique

Getting started with a balance board workout is relatively easy, but it’s important to take the time to learn proper techniques and progress gradually to avoid injury. Here are a few steps to help you get started:

  1. Begin by feet hip distance while it is stationary. Try to maintain your body weight and balance while standing still. Focus on keeping your core engaged and your body in alignment.
  2. Once you feel comfortable standing still, try moving the board by shifting your weight from your left foot to the other. Start with small movements and gradually increase the range of motion as you gain confidence and control.
  3. As you become more comfortable with basic balance exercises, you can try more challenging movements, such as single-leg squats and lunges. Make sure to use proper form and start with a lower intensity, progressing as you feel comfortable.
  4. If you are using the balance board as a rehabilitation tool, it is recommended to consult a physical therapist, who can guide you with the specific exercises that suit your needs and capabilities.
  5. Remember to be patient with yourself and start with shorter sessions, gradually increasing the duration of your balance training as you become more comfortable and confident.

It’s important to stay safe and avoid pushing yourself too hard too fast, especially if you are recovering from an injury or have a pre-existing medical condition. Gradual progress and consistency are key.

Read More: Balance Board & Wobbel Board – Practice Your Balance Before You Get On A Stand Up Paddle Board


Best Balance Board Workout for Your Core

You can even add the balance board workout as part of your circuit training to catch a breather but also strengthen your core amidst your cardio.

balance board workout


Back Stretch – Upper body balance board workout

  • Start by kneeling on balance board with your hands on the ground in front of you.
  • Slowly lower your body down towards the ground, keeping your straight arms and your back parallel to the balance board.
  • Hold this position for 30 seconds to a minute, focusing on stretching through the shoulders and upper back.
  • To come out of the stretch, use your hands to push yourself back up to the kneeling position.

Squat and Hold (Beginner)

  • Stand on the balance board with your feet shoulder-width apart.
  • Slowly lower your body into a squat position, keeping your weight centered over the board and your back straight.
  • Hold the position for 30 seconds to a minute, focusing on maintaining your balance and stability.
  • Slowly rise back up to the starting position.
  • Repeat the same position for several reps. This is great for leg muscles.

Sit Throughs (Beginner)

  • Start in a seated position on the balance board with your feet flat on the ground and your hands behind you for support.
  • Slowly roll your weight onto one hip and slowly lift the opposite foot off the ground, using your hand to pivot your body around so that you end up in a lunge position with one foot on the balance board and the other foot on the ground.
  • Push off the ground with your foot and pivot your body back to the starting position.
  • Repeat the movement, rolling to the opposite side and pivoting your body in the opposite direction.
  • Repeat for several reps.

Wide Leg Plank ( Beginner)

  • tand on a balance board with feet hip-width apart and legs straight, then lower your body down into a plank position while maintaining balance on the board.
  • Hold for 30-60 seconds and repeat 2-3 times.
  • It is important to engage core muscles and keep the body in a straight line from head to heels.

Balance Board Workout: Plank

balance board workout
Balance board workout technique
  • Start in a plank position with your hands on the balance board and your feet on the ground.
  • Try to maintain a stable position and hold for 30 seconds to a minute.
  • Put your arms straight one by one while maintaining a strong body position. If you want to work your leg muscles in a plank too, then hold your arms straight on the board while lifting your left leg and then your right one for several seconds at a time.
  • Work to increase the time.

Jump and Dip (Intermediate)

  • Stand on a balance board with feet hip-width apart.
  • Jump on the board and immediately dip into a squat position. Use the arms to help maintain balance.
  • Repeat for 10-12 repetitions, 2-3 sets.

Tip: It is important to maintain control throughout the movement and keep the knees from collapsing inward. This way you work your entire lower body as you would with a certified personal trainer.

Balance Board Workout: Squat

  • Stand on a balance board with feet hip-width apart and squat down as low as possible while keeping the balance on the board.
  • Use the arms to help maintain balance. This is a simple arm workouts that you can try at home.
  • Repeat for 10-12 repetitions, 2-3 sets. It is important to keep the knees aligned over the toes, the chest lifted, and the back straight throughout the movement.


Best Balance Board Workout Routines for Whole Body Cardio

Balance Board Tricks
Balance Board Workout Tricks


Balance Board Jumps

Stand on the board in a basic stance and jump up and down, using your arms to maintain balance.

Balance Board Squat Jumps

Perform a squat on the balance board and then jump as high as possible, using your arms to maintain balance.

Balance Board Workout: Push-ups

Perform push-ups on the balance board for an added challenge to the upper body.

Balance Board Mountain Climbers

Get into a plank position on the balance board and perform mountain climbers, using the balance board to increase the challenge.

Balance Board Side Plank

Perform a side plank while balancing on the board to work the obliques and core. This is a great full-arm workout.


Balance Board Workout for Lower Body

Balance Board Workout – How Do I Get Started? 1

These exercises have also been recommended by physical therapists. You can greatly avoid lower body injuries by maintaining a neutral spine while working for this one muscle group, one simple exercise at a time.

  • Balance Board Jumps. Stand on the board and jump up and down, using your arms to maintain balance.
  • Balance Board Squat Jumps. Perform a squat on the balance board and then jump as high as possible, using your arms to maintain balance.
  • Balance Board Push-ups. Perform push-ups on the balance board for an added challenge to the upper body.
  • Balance Board Mountain Climbers. Get into a plank position on the balance board and perform mountain climbers, using the balance board to increase the challenge.
  • Balance Board Side Plank. Perform a side plank while balancing on the board to work the obliques and core.

Rocking Plank (Pro)

  • Get into a plank position on the balance board, keeping the body in a straight line from head to heels.
  • Rock the board tilt forward and backward while maintaining the plank position.
  • Repeat for 30-60 seconds, 2-3 sets. It is important to engage the core muscles, keep the back straight, and maintain control throughout the movement.

Tip: This exercise should only be attempted by individuals with a high level of balance and stability training experience.

One-legged Balance (Pro)

A one-legged balance board exercise is a workout that requires balance and stability. It is performed on a balance board and involves standing on one leg while trying to maintain balance. You can switch legs and do the the same exercise.

Note: This exercise improves coordination and stability and strengthens the muscles in the legs and core. It is a challenging workout recommended for individuals with a good fitness level.

what is a balance board

Calf Stretch and Calf Raises

  • Stand on the balance board with one leg while holding onto a wall or other stable surface for balance.
  • Then, you perform calf raises by slowly raise your heel off the ground and lowering it back down. This can be repeated for several repetitions and then switched to the other leg.
  • The calf stretch is done by placing one foot on the balance board and the other foot behind you, with the back foot’s heel on the ground and the front foot’s heel hanging off the edge of the board.
  • You then lean forward, feeling the stretch in the calf of the back leg. This exercise improves flexibility and strengthens the calf muscles.

Balance Board Workout: Glute Bridge

  • Lie on your back with your feet on the balance board and your hands on the ground for stability.
  • Then, you lift your hips off the ground, keeping your feet on the board and engaging your glutes and core.
  • You can hold this position for a few seconds and then lower your hips back down to the ground.

Note: This exercise can be repeated for several repetitions and can be made more challenging by using a single leg or incorporating other balance board movements. The glute bridge helps strengthen the glutes, improve stability, and enhance core strength.

Single Leg Balance

  • Stand on one leg on the board and lift the other foot off the ground.
  • Then, try to maintain your balance for a set amount of time, or until you feel like you are about to lose your balance.
  • This exercise can be repeated for several repetitions on each leg, or you can make it more challenging by closing your eyes or using different types of balance boards.

This exercise is suitable for individuals at all fitness levels and is an effective way to improve balance and stability.

balance board workout

Tricep Dips (Beginner)

  • You will need a sturdy surface such as a bench or chair and a balance board.
  • Start by sitting on the edge of the bench or chair with your hands gripping the edge and your feet on the balance board.
  • Then, lower your body towards the ground by bending your elbows and keeping your back close to the bench.
  • Push yourself back up to the starting position using your triceps.

Note: This exercise can be repeated for several repetitions and can be made more challenging by using a balance board or by lifting one leg off the ground. Tricep dips are a beginner-friendly exercise that can help tone and strengthen the triceps and improve core stability.

Straight Arm Rolls (Beginner )

Lie on your back with your arms extended straight above your head and your feet on the balance board.
Then, slowly roll your arms to one side, keeping them straight, until they touch the ground.
Roll back to the starting position and repeat on the other side.
The instability of the balance board will add an extra challenge to the exercise, working on stability and strengthening the muscles.
This exercise can be done for several repetitions, focusing on maintaining control and proper form throughout the movement.

Note: Straight arm rolls on a balance board improve shoulder stability, strengthen the arms and engage the core muscles, making it an effective exercise for those just starting with strength training.

Mountain Climbers (Beginner)

  • Start in a high plank position with your hands on the balance board and your feet together.
  • Then, alternatively, bring one knee towards your chest while keeping your core engaged and your hands on the balance board.
  • Repeat this motion for several repetitions, maintaining control and proper form throughout the movement.

Note: Mountain climbers on a balance board can be a more challenging version of the traditional mountain climber exercise, working on both cardiovascular endurance and muscle strength, making it a great exercise for beginners looking to improve their overall fitness.

what is a balance board

Balance Board Burpees ( Expert )

  • Start in a standing position with your feet on the balance board.
  • Then, bend down to place your hands on the balance board, jump your feet back into a high plank position, perform a push-up, then jump your feet back to the starting position and jump up into the air.
  • Repeat this motion for several repetitions, focusing on maintaining control and proper form throughout the movement.

Note: The added challenge of performing burpees on a balance board will increase the intensity of the exercise, working on both cardiovascular endurance and muscle strength. This exercise is suitable for advanced fitness enthusiasts looking for a challenging and effective full-body workout.

Round the Clock (Beginner)

  • Stand with your feet on the balance board and lift one foot off the ground.
  • Then, move the lifted foot in a clockwise direction, touching the balance board at 12 o’clock, 3 o’clock, 6 o’clock, and 9 o’clock positions.
  • Repeat this motion for several repetitions, focusing on maintaining control and proper form throughout the movement.

Round the clock on a balance board can help improve balance and stability, while also working the muscles in the legs and core. This exercise is suitable for beginners looking to improve their overall fitness and coordination.

balance board workout


Off-set Press Ups (Pro)

  • Start in a high plank position with your hands on the balance board and one hand positioned further to one side.
  • Then, lower your body towards the ground by bending your elbows, keeping your core engaged and your body in a straight line.
  • Push yourself back up to the starting position and repeat for several repetitions before switching sides.

Note: The instability of the balance board will add an extra challenge to the exercise, working on both upper body strength and core stability. This exercise is suitable for experienced fitness enthusiasts looking for a challenging and effective upper-body workout.

Starting position

The starting position for balance board exercises is standing or kneeling on the balance board with both feet evenly placed on the board and hands either on the hips or placed on the ground for stability.

The core should be engaged and the body should be in an upright posture, with the shoulders, hips, and ankles aligned. This position provides a stable base to begin the exercises and helps maintain balance throughout the movements. It is important to maintain proper form and posture throughout the exercises to avoid injury and ensure optimal results.

Offset push-ups

what is a balance board

These challenging exercises will work your major muscles.

  • Start in a high plank position with your hands on the balance board and one hand positioned further to one side.
  • Then, lower your body towards the ground by bending your elbows, keeping your core engaged and your body in a straight line.
  • Push yourself back up to the starting position and repeat for several repetitions before switching sides.

Note: The instability of the balance board will add an extra challenge to the exercise, working on both upper body strength and core stability. This exercise is suitable for experienced fitness enthusiasts looking for a challenging and effective upper-body workout.

Balance Board Workout: Triceps dip

  • Place the balance board on a stable surface.
  • Stand in front of the board with feet shoulder-width apart and hold onto the edge of the board.
  • Lower your body down towards the ground by bending at the elbows, keeping your arms close to your sides.
  • Push back up to the starting position, straightening your arms.
  • Repeat for the desired number of repetitions.

Tip: Keep your core engaged and maintain balance on the board throughout the exercise. You can also make the exercise easier by placing your feet on the ground, or harder by elevating your feet.

Balance Board Tricks
Balance Board Tricks

Side-to-side (Beginner)

  • Stand with both feet on the balance board, close to the center.
  • Shift your weight to one foot and let the other foot come off the board.
  • Quickly switch your weight to the other foot and lift the first foot off the board.
  • Repeat the movement, alternating which foot is lifted, for the desired number of repetitions.

Balance Board Workout Technique: Straight 

  • Keep your head up and look straight ahead.
  • Engage your core muscles to keep your trunk stable.
  • Keep your shoulders relaxed and down.
  • Keep your weight evenly distributed over both feet.
  • Focus on the balance board and adjust your weight as needed to stay centered.

Balance Board Burpees (Pro)

  • Stand on the balance board with your feet shoulder-width apart. Bend your knees slightly, keeping your balance on the board. Hold this position for a few seconds and then straighten your legs back to the starting position. To make the exercise more challenging, try closing your eyes or adding weights to your hands.

Balance Board Workout – FAQ

How long should I stay on a balance board?

If you want to do a balance board workout, beginners should start with short sessions (5-10 minutes) and gradually increase the time as you get comfortable and build up your balance skills.

What does a balance board workout work on?

A balance board workout improves your core muscles, legs, arms (triceps, biceps and shoulders), and glutes.

How do you exercise on a balancing board?

You can do various balance board exercises such as standing balance, Squats, Push-ups, Side-to-side, Leg raises, and Lunges.

Are balance boards good for weight loss?

Balance boards alone are not a significant factor in weight loss. Incorporating balance board activities into your workout routine may improve balance and coordination, but it is not a substitute for a calorie-controlled diet and regular cardiovascular exercise.

Is a balance board workout suitable activity?

Yes! Balance board workouts increase your balance skills, core strength, and allow you to master board tricks that you can use to any board sport that you enjoy!

What exercises can you do on a balance board?

A balancing board can be used for a variety of balance board workouts. Whether you’re a novice or an expert, there’s a balance board exercise that is appropriate for you!

What are the best 5 exercises for balance?

The Best 5 Exercises for Balance Board are Single Leg Stand, Heel-Toe Walk, Balance Board, Tai Chi and Yoga.

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Review written by: Tom

Hi! My name is Tom. During the year I try to be on a paddle board as much as possible. By reading this blog you'll stay updated on everything I test on the water :)

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