Aeromat Balance Disc Exercises

An Aeromat balance disc cushion is an air-filled plastic disc that functions as exercise equipment. One side of the disc consists of a pebbled surface, while the other consists of plastic spikes. Both sides challenge and improve your balance and core stability. Doing exercises while standing or sitting on the disc recruits your core muscles for stabilization during the workout.

Bicycle Crunches

Doing a bicycle crunch on a disc can build strength in your abdominal muscles and your lower back. The wobbly surface forces your abdomen, hips and pelvic region to stabilize your body while you perform the crunches.

Sit on either surface of the disc. Straighten your back and lower it 45 degrees behind you. Bend your knees and position your feet on the ground, hips-width apart and 6 inches in front of the disc. Place your hands behind your head and contract your abdominal muscles. Lift your left foot off the ground and simultaneously crunch your right elbow and your left knee toward one another. Return both to their start position and do the same with your left elbow and your right knee. Continue alternating for one minute. Keep both feet off the ground at all times to increase intensity.

Lunges

Disc lunges challenge your lower body balance while tightening and strengthening your glutes, thighs and hips.

Using either side of the disc, position your left foot on the middle of the disc. Extend your right foot about 3 feet behind your right hip. Maintaining alignment between your left knee and left ankle, bend your knees and lower your hips toward the ground. Squaring your hips and shoulders helps maintain proper form during the lunges. Stop before your right knee makes contact with the floor, push up through your left heel and return to standing. Complete 15 disc lunges, then switch your legs' positions and do another 15.

Push-Ups

Disc push-ups strengthen your arms, chest muscles and your core region. Place your hands shoulders-width apart on the disc. Narrow your positioning if this is uncomfortable or if the disc is too small. Extend your legs behind you and lift onto your toes. Tighten your stomach muscles and adjust your body so that your shoulders, hips, knees and heels form a straight line. Lower your chest toward the disc, bending your arms and flaring your elbows as you perform a push-up. Stop lowering when your chest and chin are 3 inches from the disc, push up through your hands and return to the start position. Lower onto your knees if doing push-ups on your toes is too challenging. Complete 12 disc push-ups.