A core, rocker, balance or wobble board is a balance training tool that consists of an oval-shaped board made from wood or plastic that rests on a ball. The board tilts to one side when left alone on the floor. This makes standing on the board a challenge. Exercising on the board works your core and legs.
Standing Balance Sequence
This sequence challenges your balance with multiple directions. You should be comfortable doing this exercise before trying other balance exercises on a wobble board. Stand on the board with your feet parallel to each other and a couple of inches from the center of the board. Hold your hands on your hips and stand up straight. Shift your weight into your toes and tilt the board forward. Reverse the motion and shift your weight into your heel to tilt the board backward. Shift your weight into your left foot, and bend your right knee slightly to press the left side of the board toward the floor. Reverse and shift to the right. Finish the sequence by making circular motions with the board by shifting your weight side to side and front to back first in a clockwise direction, then counterclockwise.
Medicine Ball Lateral Lunge
This type of lateral lunge strengthens your core, legs and upper body with a combination of a side lunge and an overhead press with the medicine ball. Stand to the right of the board and hold a medicine ball in front of your chest with your elbows bent. Step to the side with your left leg and place your left foot on top of the board. Bend your left knee and point it slightly to the left, but do not bend your right knee. Keep your back straight and your hips level, squeezing your stomach muscles to keep your pelvis in a neutral position. Press the ball above your head and straighten your arms. Do not elevate your shoulders. Step off the board and bring your left foot back to the floor next to your right foot. Repeat on the other side.
Lower Leg Stretch
The wobble board may also be a stretching tool. You can stretch your calves with the lower leg stretch. You will feel this stretch in the rear of your lower leg and ankle. Stand with your left foot on the center of the wobble board and step your right foot forward into a shallow lunge. Bend your right knee slightly. Press your left heel toward the floor, tilting the board backward until you feel a stretch. Lean forward slightly to put your weight into your right leg and extend the stretch. Switch legs and repeat.
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