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Balance Board Exercises: Improve Your Balance and Stability

Balance Board Exercises

Story Highlights
  • How Do I Have Started?
  • best balance board exercises
  • How to play it safe?
  • Types of balance boards?
  • Was this helpful?
  • Balance board benefits

Balance boards exercise have far reached advantages when used for fitness. The instability of the activity means that at any one time an all range of muscles are working together rather than just one being targeted. Exercises that are standing desk balance board simple on flat ground suddenly take on a new life when you’re on a board and put you to the test in a whole new way.

Swiftly Fitness’ wooden balance boards for standing desk pay you the opportunity to put yourself to the test, both physically and mentally. It’s not a general form of exercise a lot of us are used to though. So, we’ve broken down some of the best exercises you can do on your new balancing exercise board to realize the benefits, whether you’re a first timer or an occasional boarder!

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Balance Board exercise Starter – How Do I Have Started?


The thought of hopping on your new exercise with a balancing board for standing desk may seem daunting at one. The best thing you can do your first time is accept it slow. Even if you’re an occasional balancing board for exerciser it’s best to take your time on your inaugural ride to get to grips with the weight and realize of your new exercise balance board.

Beginning by a wall, in a door frame, or with a friend nearby that you can hold onto. With the cork roller under one end of the board throw your dominant foot on the other end. Place your other foot on the end over the roller and transfer your body weight over the roller, using your arms to balance. Adjust your body to get your center of gravity over the roller and hold this position for as long as you can.

Once stable try leaning both ways and rocking the best balance board back and forth to get an even understanding of your balance and know which is your dominant leg, and which may need more focus.

For your first time this will likely be challenge enough. Once you’re confident at this and looking for some other ways to put your skills to the test you’re ready to tackle some of these.


Our core is ultimate to our balance and the movement of our body as a whole. Developing and protecting a good core strength is something we should all be thinking about, and is an area that the exercise balance board excels in working. Many tend to think that your ‘core’ is just your abs however it really consists of multiple muscle groups and is the combination of the full trunk’s musculature. It’s about more than receiving a six pack!

Try Today to The Best Balance Board Exercises

If you’ve constantly wanted to ride a “Back to the Future” hoverboard, a balance board is the exercise accessory for you. This baby will receive you buff and balanced in no time. Using these gym equipment boards can improve your balance and make you a better athlete, and it might even keep you from rolling your ankle while walking in platform heels.

The best balance board exercises: Here are the best balance board exercises for your arms, abs and legs.

  1.  Starting position
  2. Front-to-back.
  3. Side-to-side.
  4. Round the clock.
  5. Plank.
  6. Mini squat.
  7.  Glute bridge.
  8.  Flamingo.
  9. Calf raises.
  10. Lunge
  11. Incline push-up
  12. Decline push-up
  13. Triceps dip
  14. Straight arm roll
  15. Offset push-up

How to play it safe?

While a balance board workout can support you build stability, these surfaces are cranky by design. That means you could fall off the board (and maybe even get injury). To stay safe, repose these tips in mind:

  • Practice on the right surface. Balance boards exercises are safest when used on smooth, hard surfaces or carpet. Make certain the area around you is clean too. Wooden balance boards especially shouldn’t be used on heathenish terrain.
  • Consider using a spotter. Having someone nearby who can support you if you fall can improve safety, especially for beginners. (Pro tip: Pick someone who you can trust fall with.)
  • Wear safety gear. You might feel silly wearing a helmet, kneepads, and elbow pads while using your balance board, but these items can seriously help!
  • Use a wall for support. Using the wall or a railing for support in the beginning can help you keep your balance until you get the hang of it. With your hands on the wall, slowly rock back and forth as your balance gets better and better.
  • Pro tip: If you have notoriously sketchy balance or issues with your ankles, hips, or knees, it’s a good idea to work with a pro (like a physical therapist or certified personal trainer).
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How Many Types of balance boards?

Getting bored of the same old balance board? You’re in luck. Balance boards appear in three main types:

  1. Rocker board. It is the most beginner-friendly type of balance board a flat, rectangular board attached to a semicircle basis.
  2. Wobble board. This is a flat, round board attached to a dome-shaped base.
  3. Roller board. It is the most challenging type of balance board a flat, skateboard-shaped board that sits on top of a separate cylinder.

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Balance board exercises for your abs..

Most balance board exercises work your original to some degree. Just standing on the board is an original workout! Here’s how to get your abs really fired up.

Starting position


  • Start with your feet hip-distance apart and find your balance on the board.
  • Keep your spine neutral and your posture upright.
  • Fix your gaze at a spot on the wall to raise your balance.
  • Shift your weight as needed so the edges of the board don’t contact the floor.
  • Hold for at least 30 seconds.

Use Board: Any type Board

Do it easier: If needed, use the wall for help.

Do it harder: With your shoulders relaxed and spine straight, spread your arms straight above your head, palms facing in.


  • Begin in starting position.
  • Slowly and carefully tilt the board forward until it contacts the floor.
  • Slowly tilt it backward until it contacts the floor on the other side.
  • Tilt back and forth gently for 30 seconds.

Board: Wobble board

Do it easier: Use the wall or a railing for extra support.

Do it harder: Stretch your arms straight out from your sides.



  • Begin in starting position.
  • Slowly tilt the board from left to right.
  • Tilt from side to side (Ariana and Nicki mode) for 30 seconds.

Board: Wobble or rocker board

Do it easier: Use the wall or a railing for extra support.

Do it harder: Stretch your arms straight out from your sides.


Round the clock


  • Begin in starting position.
  • Now bring it around town (like SpongeBob) roll the board around 360 degrees clockwise.
  • Pause for a sec, and then roll around counterclockwise.
  • Keep rolling for another 30 seconds or so.

Board: Wobble board

Do it easier: Use the wall to support you keep your balance.

Do it harder: Spread your arms straight above your head with your palms facing each other and your shoulders relaxed as you roll.



  • Get into a push-up position with your hands on the board. Repose them just a smidge wider than shoulder width.
  • Work those core muscles, keeping your bod straight like a coast.
  • Extend your arms with a little bend. Don’t lock them.
  • Hold it for at least 30 secs.

Board: Any type

Do it easier: Stretch your legs farther apart for increased stability.

Do it harder: Keep your legs closer together for a more intense ab challenge.


Balance board exercises for your lower body


Balance board exercises can be massive for your lower body too. Here’s how to action those muscles to the max.

Mini squatbalance-board-exercises-Mini-squat

  • Beginning with feet a little wider than hip-distance apart.
  • Expand arms in front of you for balance.
  • Gently bend at your knees into a squat position. Get as low as you can go while staying steady.
  • Push through heels to stand back up.
  • Do 10–15 reps.

Board: Any type

Do it easier: Use the wall or a railing for additional support.

Do it harder: Love a challenge? Try this one with hand weights by your sides.

Glute bridge


  • Lie faceup with knees bent, arms by your sides, and feet pointed toward the board.
  • Take up your feet and place soles on the board.
  • Squeeze those glutes as you press feet into the board to lift your hips. Go as high as you can while rearing steady.
  • Squeeze your glutes and retain for a few seconds.
  • Slowly lower your bod to the floor.
  • Go at it for 10–15 reps.



Board: Any type

Do it easier: Use the wall or a railing for extra support.

Do it harder: Grab some dumbbells and hold them by your sides.


  • Stand on one foot in the central of the board. Brace yourself so your other leg stays steady and raised.
  • Channel your inner flamingo for 30 secs (or as long as you can go).
  • Switch legs.

Board: Any type

Do it easier: Use the wall for a little extra help.

Do it harder: For a significant challenge, stretch your leg straight out behind you, like a Warrior III yoga pose. Place your palms together at your chest or spread your arms straight ahead. Repose your spine straight and look down at the floor.

Calf raise


  • Start with one foot positioned mid-board.
  • Put your hands up on your hips (and we dip) and softly raise your heel off the board by flexing those calves.
  • Hold for a few secs. You should realize a nice stretch in your calf.
  • Repeat for 10 reps on each side.

Board: Any type

Do it easier: If this one’s a battle for you, the wall is your friend. You can also attempt a double-leg calf raise instead.

Do it harder: Attempt this one with ankle weights to up the ante.



  • Stand on the floor with feet hip-width apart. Step forward with one leg onto the board, alteration your body weight forward.
  • With spine straight, gently lower until your front thigh is parallel with the floor.
  • Stop when your back knee is just over the floor.
  • Gently press back up through your heel.
  • Repeat for 5–10 reps, and then changing legs.

Board: Any type

Do it easier: Repose one foot on the floor and one on the balance board.

Do it harder: Beginning on the balance board and step backward into a reverse lunge.

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 Balance board exercises for your upper body

Build up your triceps, biceps, and traps with these moves. As a bonus, most of these will work your core too.

Incline push-up


  • Oncoming in push-up position with your hands on the board, just wider than shoulder-width apart.
  • Squeeze that core. Look straight at the board.
  • Bend your elbows and slowly see how low you can go while keeping your bod in a straight line.
  • Stoppage, then return to the starting position.
  • Keep at it for 5–10 reps.

Board: Any type

Do it easier: Keep your legs stretch for extra support.

Do it harder: Contact your legs together to make this one tougher.

Decline push-up


  • Start in push-up position. Repose your hands on the floor and place your feet on the board.
  • Engage those abs. Look down at the floor to keep a neuter spine.
  • Turn your elbows and lower down as far as you can go.
  • Take a breath, then come-back to the starting position.
  • Keep at it for 5–10 reps.

Board: Any type

Do it easier: Spread your legs farther apart.

Do it harder: Touch your legs together.

Triceps dip


  • Sit with your knees cocked and feet on the floor in front of you.
  • Keep the balance board behind you and access it with both hands.
  • Pushing with your triceps, raise your butt about a foot off the floor.
  • Turn your elbows, brace your arms and core, and hold for a few breaths.
  • Push back up, straightening your elbows.
  • Repeat 8–12 times.

Board: Any type

Do it easier: If your arms can’t do all the work, don’t perspiration it. Try pushing up with your legs until you set up more upper-body strength.

Do it harder: Instead of turning your knees, extend your legs straight out.

Straight arm roll


  • Beginning in a plank position with your palms on the board. Keep arms straight but not locked and legs straight behind you on the floor.
  • Slow and steady now, sound the board to one side. Hold it for a few secs.
  • Sound the board back to the middle.
  • Continue alternating sides for about 30 secs.

Board: Wobble or rocker board

Do it easier: Vest your knees on the floor.

Do it harder: Touch your legs together.


Offset push-up



  • Beginning in plank position again: hands on the board, arms straight, legs behind you.
  • Slow and steady now, roll the board to one side just like in the straight arm roll. But this time, lower down into a push-up.
  • Push yourself back up.
  • Sound the board to the other side and repeat for 5–10 reps.

Board: Wobble or rocker board

Do it easier: Repose your knees on the floor.

Do it harder: Repose your legs close together.



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Balance board benefits

It turning out that standing on a board in your living room could entirely upgrade your health and fitness. Here’s in what a balance board might do for you.

Better balance

As the name suggests, a balance board can genuinely flourish your balance. In a 2019 study, researchists found that wobble boards supported restore functional balance in people who had expert a stroke. But even if you haven’t had a stroke or an injury, a balance board can do a lot to improve your stability. You can conduct those skills for whatever you want, including skateboarding, playing soccer, or just walking down the street without tripping.

At home gym equipment as a balance board is the best

Better fitness

Whether you’re looking to get ripped or just want to tone up your bod, balance board exercises can be tailored to suit your unique fitness goals. A small 2018 study establish that folks who stood on a balance board while typing at work got a big boost in energy expense without taking their productivity. So basically, you might be able to burn more Cals while you get that money.

Fewer injuries

A lot of injuries occur due to attention coordination complications. A balance board can strengthen your ankles and raise your balance and posture. Research suggests balance boards can increase function in people with chronic ankle instability in particular. Some older research also found that regular balance board training importantly reduced the incidence of ankle sprains in volleyball players. Yes, balance boards help boost your balance! They can also support you build muscle and prevent injuries. But since there’s a risk of falling off the board, it’s significant to take it slow. Talk with a physical therapist or certified personal trainer if you need help getting started.


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