A balance board, also known as a wobble board, is a training device used to enhance balance, proprioception, or you awareness of posture, and your reflexes. It consists of a flat wooden disk affixed to a hemispherical base. Although often used for rehabilitation, anyone can benefit from incorporating balance board activities into their fitness routine.
Stand
Simply standing on the disk side of the board without allowing the edges to touch the floor is a challenge for your balance and core. When you have mastered a stand, experiment with shifting your weight side to side and front to back, without the board touching the floor. If you train with a partner, make a game out of seeing who can stand still the longest.
Rotation
Controlling the movement of the balance board improves coordination. Try standing on the board and rotating it so that the edges are always touching the floor. After you have this skill down, try rotating the board without allowing the edges to touch the floor. Work your way up to three minutes of each activity.
Push-Ups
Push-ups done with the balance board engage the chest, triceps and core more than push-ups done on solid ground. Place both hands on the outer edges of the board and extend your legs behind you into a plank position. Bend and extend your elbows to execute push-ups. Another variation involves placing one palm on the floor and the other in the center of the balance board. After six or eight repetitions, switch hands.
Single Leg
Once you have mastered two-footed stands on the balance board, try balancing on just one leg. This provides an even greater balance challenge and greater engagement of the core, thighs, ankles and hips. Stand near the center of the disk to evenly distribute your weight. Once you are able to hold still for about a minute, try shifting your weight to the front and back and sides of the foot to further train your stability
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