Wobble Cushion Exercises

A wobble cushion, also known as a stability disk, is a small piece of exercise equipment used for improving balance and core strength and stability. The cushion consists of a small inflatable disk with grips on one side and a smooth surface on the other. Training with a wobble cushion provides an unstable surface to challenge the core to stabilize the body. Incorporate wobble cushion exercises into your workout routine to strengthen your stabilizing muscles and core.

Lunges

Performing lunges with a wobble cushion recruits the quadriceps, hamstrings, glutes and core. Begin in a split stance with your right foot in front and left in back. Hold a dumbbell in each hand. Position the wobble cushion underneath your right foot with the textured side up. Keep your chest elevated and lower your left knee toward the ground. Continue lowering your back knee until your right knee is bent at 90 degrees. Press yourself up and return to the starting position. Repeat for three sets of 20 repetitions on each leg.

Leg Raises

Doing leg raises with a wobble cushion supports your lower back and stimulates the core muscles while targeting the lower abs. Lie on your back with your hands at your sides. Raise your legs until they are perpendicular to the floor with your feet together. Place the wobble cushion under your lower back with the gripped side down. Slowly lower legs toward the ground until your they are angled at 45 degrees. Lift your legs and return to the starting position. Repeat for three sets of 20 repetitions.

Glute Bridges

Using a wobble cushion to execute glute bridges engages the glutes, hamstrings and core. Lie on the floor with your knees bent and hands at your sides. Place your feet together on top of the textured side of the wobble cushion. Slowly lift your hips off of the ground and pause for one second. Lower your hips toward the floor, but don't allow them to touch the ground. Repeat the motion for three sets of 20 repetitions.

Standing Leg Extensions

Standing leg extensions on the wobble cushion target the quadriceps while recruiting the core muscles. Place the cushion on the floor with the smooth side facing up. Stand on the wobble cushion with your right foot. Hold onto the wall for balance if necessary. Lift your left knee to hip-level with your foot flexed and knee bent at 90 degrees. Slowly extend your left leg straight. Bring your left foot in, returning to the starting position. Keep your abs tight and your spine in a straight line. Repeat for three sets of 20 repetitions on each leg.