Balance disc cushions, also known as air pillows, are circular training tools that are made out of durable rubber and get inflated with air for doing exercises. According to the National Institute on Aging, balance exercises can help you prevent falls and avoid the disability that may result from falling. Other than offering the benefits of better balance, the discs can also be used to work the core, upper body and legs.
Balances
Two-foot and one-foot balances require the use of a disc and chair. With both hands on the chair, carefully place your right foot then left foot on the disc and hold for several seconds. Once you feel comfortable, release one hand from the chair. When this feels comfortable, release your other hand. Practice this several times until you are able to easily step on the disc and balance without holding onto a chair. After you are able to do this, place one foot in the center of the disc and one hand on a chair for balance. Release your hand once you feel comfortable and repeat with your other foot.
Push-ups
Push-ups work your chest, shoulders and triceps muscles and they are commonly done on the floor. To increase the challenge, place one hand on a disc and the other hand shoulder-width away on the floor. Keeping your toes together behind you, lift your hips to straighten your back and alternate lowering and lifting your chest by bending your elbows. After doing a set of reps, place your the other hand on the disc and repeat.
For other variations, place your toes on the disc, place both hands on discs or place your hands and toes on discs.
Rollup
Rollups work the rectus abdominis which is the muscle in your stomach. To do these, lie on your back with the disc under your lower back, knees bent and feet flat on the floor. After placing your hands on the sides of your head, move your torso forward and squeeze your abs forcefully. Slowly lower yourself down and repeat.
Uneven Squats
Squats work the glutes, quadriceps and hamstrings which are the thigh and butt muscles. By using a disc, your balance will be compromised, leading to a higher amount of muscle recruitment. After placing one foot on the disc, place your other foot slightly wider than shoulder-width away. Slowly lower yourself down by bending your knees, stopping when your thighs parallel the floor. Steadily rise back up, repeat for a set of reps and repeat with your other foot on the disc. For an added challenge, perform the squat on two discs.
Medicine Ball Throws
Medicine ball throws on the disc challenge your coordination and balance simultaneously. You will need a training partner to do these. While standing on the disc with both feet, throw the ball to your partner and catch it back from him. To increase the challenge, stand on one foot.
Seated Balance
If you are confined to a work chair for long hours every day, place the disc on your chair and sit on it. This will cause you to be off balance and contract your core muscles to remain stable. To turn this into an actual exercise, move your hips around in circular motions in both directions.
Member Comments