Using a balance disc is a method of modifying exercises to make them more difficult or to build balance specifically in athletic or rehabilitation settings. It is important that each exercise can be completed successfully without the balance disc before adding the equipment for modification.
Lie on your back with your knees bent to a 90 degree angle and your feet flat on the balance discs. Keeping your hands on the ground and your feet on the balance disc, push your hips into the air. This exercise can be done using multiple repetitions by moving the hips up and down, or it can be done isometrically by pushing the hips up and holding the position for as long as possible while maintaining good form.
Orient yourself in a face-down position. Resting with your forearms on the balance disc and your toes stationary, hold your body in a rigid position keeping your back and legs in a straight line. Hold the position as long as possible while maintaining good form.
Orient yourself in a standard push up position with your arms extended and your hands on the balance board. With only your toes and hands in contact with the ground, maintain the position as long as possible while maintaining good form.
Balance Disc Crunches
Sit on the balance disc keeping your feet off the ground and using your hands as needed for stabilization. Lean back as far as possible while extending your legs at the same time. Once the body is extended, bend your knees and waist bringing your knees into your chest. Repeat the movement and perform as many repetitions as possible while maintaining good form.
Balance Disc Scissors
Sit on the balance board keeping the feet off the ground and using your hands as needed for stabilization. Alternate raising and lowering your legs between 6 and 12 inches in a "flutter-kicking" motion. Repeat for as many repetitions as possible while maintaining good form.
Place both hands on the balance discs or two separate balance discs depending on the spacing between your hands. Perform as many push ups as possible maintaining good form.
Balance Disc Squats
Stand up with both feet on the balance disc. Maintaining balance, bend your knees and waist to perform a squat. Continue squatting until your knees are bent to approximately 90 degrees, and stand back up. Perform as many squats as possible maintaining even balance and good form.
Stand on the balance disc. While standing on the disc, extend your toes by bending the ankles, raising your feet until only your toes are touching the balance disc. Lower yourself back to the starting position and repeat for as many repetitions as possible maintaining balance and good form.