Wobble boards train not just balance, but also strength, stability and motor coordination. Also referred to as balance boards, these pieces of equipment feature a flat, typically wooden board mounted on top of a half-sphere or half-circle. In order to keep the board in balance, you must position your center of gravity perfectly over the board's pivot point. Perform almost any standard exercise on the wobble board to add balance and core training to the workout.
Stand
Standing on the balance board trains balance and core muscle strength. Exercisers place both feet on the wobble board and balance. Depending on your wobble board's construction, it may be easy or very difficult to obtain a balance. Try to keep all edges of the wobble board from touching the floor. If you need assistance, balance near a wall or other stable surface so that you may reach out and steady yourself. Maintain balance for as long as possible, aiming for 30 seconds of continuous balance. Once you have reached this point, you may move on to other wobble board exercises or more advanced balance exercises. To make the wobble board stand more difficult, hold a weighted medicine ball directly in front of you and pivot side to side for several repetitions.
Squats
Squats train the leg and posterior muscles and may be performed with or without additional weights. Exercisers stand on the wobble board and attempt to maintain balance while performing the squat. Keep your hands at your sides, or add difficulty to the squat by holding your arms out in front of you. While attempting to keep the wobble board from wobbling, bend at the knees until your thighs are parallel to the floor. Hold this position momentarily before extending your knees and standing upright. Repeat this movement several times.
Push-ups
A standard push-up may be made more difficult with the addition of a wobble board. Rather than putting their hands directly on the floor, exercisers place their hands on the wobble board and attempt to maintain balance for the duration of the workout. Do not grip the edges of the wobble board as you may pinch your fingers against the floor if you lose your balance. To perform the exercise, balance face down with your toes on the floor and both hands on the wobble board. You may perform the push-up on your knees if this standard push-up is too difficult. Keep your back straight. Slowly bend the elbows and bring your chest down to the wobble board. When your chest is almost touching, stop momentarily before extending your arms and returning to the starting position. Repeat this exercise several times until you are fatigued.
Crunches
Exercisers sit on the center of the wobble board to perform crunches. The addition of the wobble board provides stimulation to the sides (obliques) as you twist to maintain your balance. Start with both feet planted firmly on the floor, laying parallel to the ground without your shoulders touching the floor. Put both hands behind your head for support, and perform a crunch by lifting your shoulders approximately eight inches. Hold the position momentarily, and then return to the starting position.
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