The balance disc is a small, soft piece of inflatable fitness equipment. It is basically a sphere cut in half with air inside. The flat portion goes on the floor and parts of your body rest on top of the disc while you exercise. Exercising on the disc targets your core muscles which include all the muscles in your abdominal area. It also improves your balance and coordination. Individuals new to the balance disc should do these exercises close to a wall until they gain the core strength, skill and balance necessary to execute these exercises with confidence.
Crunches
Do crunches with your balance disc underneath the upper third of your lower back, the middle of your lower back and under the lower third of your back to tone your core muscles. Lie on top of the balance disc in one of the three prescribed locations, bend your knees and place your feet flat on the floor. Interlace your fingers and place them behind your head to get into the starting position. Do your crunch by lifting your head, arms and shoulder blades off the disk and return to the starting position to complete one repetition.
Glute Bridges
Do glute bridges to tone your core muscles. Use the same form as you do on the floor, but place your feet on the balance disc while you perform the exercise. Lie on the floor, with your feet hip-width apart and atop the balance disk. Extend your arms so your palms are on the floor next to your upper thighs to get into the correct starting position. Contract your core muscles and press into the floor with your hands to lift your hips and back off the floor. Return to the starting position to complete one repetition.
Seated Ankle Rotations
Do seated ankle rotations with your balance disc to train your core muscles when you can't stand up to exercise. Sit on the edge of a hard chair with erect posture and one foot resting atop the balance disc. Gently point your toe and rotate your ankle in circles first clockwise and then counter-clockwise.
Knee Lifts
Do knee lifts as an exercise for core training. Stand up with proper posture on your balance disc with your hands on your hips to assume the starting position. Transfer your weight to your left leg and lift your right knee toward the ceiling only as far as you can without compromising your posture. Return your knee to the starting position and repeat on the left side to complete one repetition.
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