How to get the best results
from your Balance Board
Exercise guide for Core Balance
Balance Board
Please read these instructions prior to use.
Balance Boards are an exercise aid and must always be used
with correct technique.
Always consult your doctor prior to commencing any new
exercise programme.
Please do not use this item or these exercises as a substitute
for any exercise, treatment, dietary regime, or rehabilitation
which has been prescribed by a doctor.
If you experience discomfort or unusual pain while using
Core Balance items, or while following Core Balance exercise
guides, stop the activity immediately.
The information contained within this document are not
medical guidelines but for educational purposes only. Core
Balance cannot be held liable for user’s safety when using a
Balance Board.
Product Specific Safety
Before use, ensure that the Balance Board is in a safe
operating condition. Inspect it for any signs of wear and tear.
If damage is apparent, do not use the item.
Do not attempt to repair any damages.
1
Balance Board - Do’s and Don’ts
Do make sure you check the surrounding area for objects
which could injure you if you lose your balance.
Do take into consideration that using the board on a carpet
will slow it down, making it easier to use.
Do place the board on a dry, flat surface.
About the Balance Board
The balance board is a circular board with a small, partially
rounded base. Because the base is positioned centrally, it causes
the board to rock if you put too much weight on it. As a result,
you have to constantly readjust your weight in order to balance
the board and stand up straight.
Using the Balance Board
Start by placing one foot in the centre of the board, then place
your other foot alongside it. Establish your balance by slowly
adjusting your weight and then place your feet shoulder width
apart.
Exercises
Start by placing one foot in the centre of the board, then place your
other foot alongside it. Establish your balance by slowly adjusting your
weight and then place your feet shoulder width apart.
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Forward & Backward Tilt
A great exercise for strengthening your ankles
and increasing their flexibility. Strengthening
the muscles that surround the ankle joint also
helps to increase their stability and improve
your balance.
1. Place one foot in the centre of board and your
other foot alongside it.
2. Stand with your feet shoulder width apart and
stabilise the board.
3. Slowly tilt the balance board forward until the
front edge touches the floor.
4. Slowly tilt the balance board backwards until
the back edge touches the floor.
5. Repeat the forward and backward tilt for 1-2
minutes, depending on your ability.
6. You can also try doing this exercise by tilting
from side to side.
7. Remember, this exercise isn’t about speed.
The slower you tilt, the easier you’ll find it to
maintain your balance.
3
Squats
Squats work a wide range of muscles,
including your quads, hamstrings,
calves, abs, lower back and buttocks.
Maintaining balance as you squat
challenges your muscles for a more
intense workout.
1. Stand with your legs together
and adjust your balance until you’ve
stabilised the board.
2. Stand with your legs together and adjust
your balance until you’ve stabilised the
board.
3. Extend your arms in front of your
body, push your hips back and bend
your knees at a 45 degree angle to
squat down. Extending your arms helps
you to balance as you squat.
4. Straighten your legs and push your
hips forward to return to your starting
position.
5. Repeat 10-20 times, depending
on your ability. Alternatively, hold
yourself in a squat for 30-60 seconds
before returning to your starting
position and repeat 5-10 times.
4
Shoulder Bridge
The shoulder bridge is a great way to work your glutes, hams and lower
back. Don’t worry if you suffer from back pain. Your shoulders bear your
weight so no pressure is exerted on your lower back.
1. Lie on your back with your knees bent and the balance board beneath
your feet.
2. Place your hands on the floor alongside you.
3. Lift your glutes off the ground by driving your hips as high as possible.
4. Squeeze your glutes for a second or two in the top position before
lowering back down.
5. Start with 2 to 3 sets of 10 reps and increase the number as your ability
improves.
5
Push Ups
Push ups are one of the most effective ways to build upper body
strength and work your triceps, pecs and shoulders. By performing
them with a balance board, you can really give your core a boost.
1. Position yourself on the floor in a push up position, only with your
hands gripping either side of the balance board rather than flat on the
floor.
2. Engage your core and keep your back straight. Lower your body until
your elbows are at 90 degrees and your chest is almost touching the
balance board.
3. Raise your body back to the starting position while maintaining a solid
bridge. Start with 5-10 reps, before progressing to 10-20 reps as your
ability improves.
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