Exercise boards, or wobble and balance boards as they are also called, are fun training tools that work the stabilization muscles in your core, glutes, legs, ankles and feet. These boards are particularly effective for those that have trouble balancing, as they are able to greatly help with agility. Athletes in their training also commonly use balance boards to improve their movement and core strength. The first aspect you need to learn when using a balance board is how to stabilize your feet.
Step 1
Step on to the balance board with one foot. Place the foot on one side of the board, leaving room for the other, with the side of your foot parallel to the side of the board and your toes pointing forward.
Step 2
Place your second foot on the balance board, holding onto a wall or chair if necessary. Your feet should be hip width apart, straight and with your toes pointing forward,
Step 3
Avoid locking out your knees by placing a slight bend in them; locking out your knees can cause injuries, as well as to increase your ability to balance.
Step 4
Engage your core muscles, which include your abdominals, lower back, pelvis and hips. Pull your lower stomach in toward your lower back, keep your pelvis straight and your tailbone tilted slightly down toward the floor, all of which will help you to stabilize on the board.
Step 5
Engage your thighs, including your inner thighs, quadriceps and hamstrings; the entire leg plays a part in helping your feet remain stable.
Step 6
Feel all four corners of your feet on the wobble board. Bring your weight more toward the inside of your feet and toward your big toes rather than favor the outer edges. The latter, while common for many people, can pull your body out of alignment, which along with making balancing more difficult, can lead to injuries.
Step 7
Move on the balance board once you have your feet stabilized. Do easy movements at first, side as shifting your weight side to side, forward and back and in circular rotations.
Step 8
Perform squats on the exercise board once you have mastered the stabilization technique. Bend your knees and lower your butt until your thighs are parallel to the floor and then reverse the position to stand back up.
Things You'll Need
- Exercise board
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