A balance disk -- also called a wobble or balance board -- is a circular piece of plastic that creates a unstable surface for you to exercise on. Balance disks come in various sizes, and you can perform a plethora of exercises using the disk. The purpose of exercising on an unstable surface is to engage the core muscles deep within the abdomen. The body uses and strengthens muscles that are rarely used as it struggles to keep the body upright and balanced. According to the Mayo Clinic, core exercises help to improve posture, balance and stability.
Simple Balance
As you become familiar with using the balance disk, simply standing with both feet on the disk may be challenge enough to engage unfamiliar muscles and have you working up a sweat. Place the disk near a wall or chair so you have something to hold on to until you feel more confident standing on the disk.
One-Legged Balance
Once you have mastered standing on the disk with both feet, try a one-legged balance exercise. Standing on the disk, lift one leg up while balancing on the standing leg. Repeat on the opposite side.
One-Legged Side Balance
Similar to the one-legged balance exercise, the side balance also strengthens the hip flexors. Lift one leg up and bend the knee toward the chest. Rotate the bent knee out to the side. Bring the knee back to center and repeat on the other side.
Disk Rotation
Standing on the disk with both feet, rotate the disk in a circle so that the edge of the disk touches the floor at all times. This exercise requires you to shift your weight back and forth between your feet and swivel your hips to maintain the circular motion of the disk.
Knee Bends
Standing on the balance disk, slowly start to bend both knees while balancing on the disk. Start with slight knee bends and move on to deeper knee bends as you feel more confident.
Upper Body Rotations
Stand tall with good posture on the balance disk. Bring your arms out to the side and rotate your arms and torso to one side. Come back to center and repeat on the opposite side.
Ball Catch
Throw a ball against a wall and try to catch it while balancing on the disk. Alternatively, you can have a friend repeatedly toss a ball to you.
Pushups
Try performing unstable pushups using a balance disk. Place both hands on the surface of the balance disk and perform a pushup as usual, bending the elbows by your sides to lower your body toward the floor.
Crunches
Strengthen your abdominal muscles with crunches on the balance disk. Sit down on the disk with both feet flat on the floor. Place your hands behind your head with the elbows out to the side. Lower yourself back toward the floor but do not touch the floor. When you are six inches from the floor, raise the torso back to starting position.
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