An air balance board consists of an air-filled dome attached to a flat, rigid platform, such as the BOSU balance trainer. This type of balance board is often used in injury rehabilitation, and it is also useful as a functional training device. Using the balance board with the air-filled dome facing down allows you to maximize its instability and perform exercises that challenge your balance and your core strength.
Squat
Practicing squats on an air balance board not only strengthens your quads, glutes and hip flexors, but also engages your core to improve your stability. Begin with the platform facing up, and stand on the platform until you are steady. Hold your arms out to the sides for balance if necessary. Then, with hands on your hips and your back slightly arched, slowly lower your hips down and back until your thighs are parallel to the floor. Hold the position until you are steady, and then gradually return to upright. When you are able to maintain balance for eight to 10 reps, challenge yourself by holding dumbbells or a barbell as you squat on the air balance board.
Shoulder Press
To work the upper body as well as to improve core stability, perform a dumbbell shoulder press on the air balance board. Position the balance board with the air-filled dome facing down. Holding dumbbells in your hands, stand on the platform and stabilize yourself. Bring the dumbbells to shoulder height, with elbows tucked close to your body. Slowly straighten your arms as you raise the dumbbells above your head. Hold until you are once again steady on the balance board, and then return to starting position. Repeat the exercise for eight to 10 reps, and when you are ready to intensify the exercise, practice it with your eyes closed.
Push-up
An intense upper body exercise, push-ups on an air balance board also recruit your core muscles for stability. With the platform facing up, position your hands near the edges of the platform at 9 o'clock and 3 o'clock. Straighten your arms and then straighten your legs behind you. Rise up on your toes and slowly bend your elbows as you lower your body, maintaining a straight line from head to heels. Hold the position until you are balanced and then slowly rise back up. Repeat for eight to 10 reps. Vary the intensity of the balance board push-ups by moving your hands to different positions on the platform.
Medicine Ball Exercise
To focus on your core muscles, practice standing on the platform of the air balance board while holding a medicine ball. Extend the ball directly in front of you, and then, keeping your arms extended, slowly rotate the ball first to your right and then to your left. When you are able to do this without losing balance, toss the ball into the air and catch it. For a greater challenge, practice tossing the ball to a partner and then catching it as it is tossed back to you.
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