A quick video showing how to perform this plank variation while on a Balance Board.
Balance Boards, Wobble Boards, and Balance Discs come in a variety of sizes and materials but essentially can be used interchangeably in a variety of exercises. Balance Boards, or Wobble Boards, are wood with a round base to create your unstable surface. While the Balance Discs are made of a soft inflatable vinyl.
Develop your balance and stability skills by using a balance board or balance disc in your workout. Learn how to do the Side Step by watching the following video – it’s just a few seconds long, so you can start practicing right away!
Here’s a quick summary comparing the balance board and balance discs:
Our round balance board is constructed of Birch wood and offers a 16″ diameter surface. The flat wood top is perched on a round base that allows for a 14-degree angle of difficulty to your workouts. A sandpaper surface makes it easy to stand on without slipping.
We offer two inflatable balance discs. Both are 13″ diameter. One balance disc is by JFit and is textured on both sides – one is knobby, and the other slightly textured to reduce slippage. Our Natural Fitness balance disc is smooth on one side, knobby on the other, but this balance disc is made with a non-toxic, eco-friendly, phthalate-free PVC elasticizer. The soft, inflatable balance discs are also a great tool to use to improve your posture. Place on the seat of your office chair and get the same benefits of using a stability ball without the bulk.
In seconds you can quickly learn how to use a balance board or a balance disc to increase the difficulty level of doing a Plank pose with a Crunch. Adding an unstable base to any exercise or pose will force you to incorporate additional muscles and will also train your proprioceptors to reduce the risk of injury.
Our Balance Discs are 13″ in diameter. Some exercises may require two discs under your hands, elbows, knees or feet. We also offer two different brands of Balance Discs: JFit’s Balance Disc which is textured on both sides and Natural Fitness’s Balance Disc which is eco-friendly and offers one smooth side.
Performing squats on a Balance Disc or Balance Board adds an extra challenge. To complete this exercise using a 13″ Balance Disc, you’ll need two – one under each foot. If using the Round Balance Board (which is a 16″ diameter), your feet will be closer together than as shown in this video. You may wish to compensate by moving slower with more awareness and also positioning yourself near a wall for periodic support.
By creating an unstable base, you can turn some beginner Pilates moves into a more advanced or challenging workout. It’s an easy way to get a more “all-body” workout in the same amount of time. In the following video, the instructor and model review how to take some simple moves and make more challenging using one or two Balance Discs (or Balance Cushions). One exercise also uses the Pilates Ring. We offer two Balance Discs in our store: Balance Disc by TKO and an environmentally friendly, phthalate-free vinyl Balance Disc by Natural Fitness. These balance discs can be incorporated into many Pilates exercises, Yoga poses, and other exercise routines.
Here’s a video on using a wobble board for rehab purposes. We’ve touched on some of these exercises and benefits of the wobble/balance board in a prior post, but sometimes it’s easier to understand when we see a video versus just reading instructions.
You can use a balance board as shown in this video, or a balance disc as well. Our balance board has a round base in center underneath that allows you to rotate in all directions. A balance disc works similarly, but is made of PVC and will ‘give’ in all directions versus tilting.
Click on the picture to see some of the leg and lower body exercises you can do with a 13″ Balance Disc.
Legs / Lower Body Workout
By adding an unstable surface to your current exercise routines, you’ll activate smaller muscles and tendons to help maintain your balance. Challenge yourself and get quicker results! You could also use Small Balance Pods in these examples, with some slight variations.
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Disclaimer — Do we have to say it?
All information provided on this site is with the intention of sharing ideas on how to use the products represented. It is up to you to ensure you are using the products and performing the exercises properly. Consult your physician before beginning any exercise program. If you experience pain while completing an exercise, discontinue the workout. If pain persist consult your physician. Please read all product instructions before use. Use products only as instructed. Remove all objects from your body (rings, watches, necklaces, etc.), clothing (belts, keys, pens, etc.) that could damage the product and cause harm to the user. Always check all equipment for worn or damaged parts before using. Rolling Sands, Inc. can assume no liability.