Balance Board Workout

Key Takeaways:

• The Benefits Of Balance Board Workouts: Balance board workouts promote improved fitness levels through enhanced core strength, stability, coordination, and joint health, all while supporting eco-conscious practices.
• The Perfect Fit For Your Routine: FluidStance balance boards integrate seamlessly into daily routines, enhancing movement in professional environments and personal fitness regimens with versatile exercises.
• Eco-Friendly Balance Boards: Selecting FluidStance's eco-friendly balance boards supports personal wellness and environmental sustainability, offering a holistic approach to health and conscious living.

It’s your greatest life hack.

The balance board workout concept is perfect for fitness enthusiasts and busy professionals seeking ways to integrate more movement into their workday. It offers a versatile and effective solution.

At FluidStance, we’ve designed a range of balance boards that cater to a health-conscious, eco-friendly, and customer-centric audience. These products enhance physical fitness and embody the company’s commitment to sustainability and ergonomic innovation.

In this article, we’ll examine the benefits of incorporating balance board workouts into your routine and how best to integrate them so that you can derive the most value out of them for your own good. 

The Benefits Of Balance Board Exercises

Enhances Core Strength And Stability

Balance boards require constant, minor adjustments to keep your equilibrium. This constant engagement strengthens your core muscles, which are pivotal for stability and balance. Over time, a stronger core can improve your posture, reduce back pain, and enhance overall athletic performance.

Boosts Coordination And Reflexes

Balance board exercises demand high coordination as you work to stay atop the board. Regular practice improves your spatial awareness, reflexes, and coordination. These benefits translate well into everyday activities, making you more agile and less prone to accidents.

Increases Joint Health

Using a balance board can improve joint health by enhancing the strength of the muscles around your knees, ankles, and hips. Stronger muscles support your joints more effectively, reducing the risk of injuries and conditions such as arthritis. Furthermore, the gentle, low-impact nature of balance board exercises ensures that you strengthen your joints without excessive strain.

Promotes Mental Focus And Concentration

Balancing requires significant mental focus and concentration. This can improve cognitive functions, as staying on the board requires constant adjustments and awareness. The mindfulness and concentration developed during balance board exercises can spill over to other areas of your life, enhancing your ability to concentrate and focus on tasks.

Facilitates Weight Loss And Cardiovascular Health

While it may not appear as intense as running or cycling, balance board workouts can contribute to weight loss and improved cardiovascular health. Maintaining balance and exercising on the board increases your heart rate, leading to calorie burn and enhanced heart health. The Mayo Clinic found FluidStance balance boards increase your caloric burn by more than 19% over being seated.

Eco-Friendly And Sustainable

Choosing eco-friendly balance boards, like those offered by FluidStance, ensures that your commitment to personal health also respects the planet's wellness. Made from sustainable materials and designed with a low environmental impact, these boards allow you to prioritize your fitness and the earth concurrently.  FluidStance Balance Boards are made in the USA with a low carbon footprint. 

Versatility And Convenience

Balance boards offer versatility in your workout routine, allowing for a wide range of exercises that target different muscle groups. They are also highly convenient, requiring minimal space, and are easy to integrate into various environments, whether at home or in the office. This makes them an ideal tool for those looking to enhance their movement and wellness throughout the day.

Muscles Targeted By Balance Board Training

Here's an overview of the key muscle groups activated during balance board training:

Core Muscles

The core muscles are at the heart of balance board workouts. Engaging the abdominal, lower back, obliques, and deeper core muscles is essential for maintaining stability on the board. Strengthening these core muscles enhances not only balance but also posture and spinal health.

Lower Body Muscles

Balance board workouts naturally involve the lower body, targeting the legs and glutes. The quads, hamstrings, calves, and gluteal muscles all work in concert to help you maintain your balance and stabilize your movements on the board. Regular balance board training can lead to stronger, more toned legs and buttocks.

Ankle And Foot Muscles

The intricate muscles of your ankles and feet are continuously activated during balance board use. These workouts improve the strength and flexibility of these muscles, leading to better support, mobility, and injury prevention. This is particularly beneficial for individuals engaged in sports or activities that put stress on the ankles and feet.

Upper Body Muscles

While balance board training primarily focuses on the lower body and core, the upper body also gets engaged as you work to maintain balance. The shoulders, arms, and chest may be utilized, especially if incorporating movements or exercises that involve holding or lifting weights while on the board.

Secondary Muscle Engagement

Besides the primary muscular engagement, balance board workouts involve secondary muscle groups as stabilizers. These stabilizing muscles work subtly yet significantly throughout the body to support and refine your movement, contributing to overall muscular endurance and coordination.

Incorporating Balance Boards Into Your Routine

Starting Your Day With Balance

Begin the morning by standing on your balance board while going through your usual routine: checking emails, enjoying your coffee, or reading the news. This simple act can kickstart your metabolism and increase your alertness, preparing you for the day ahead. The Level Balance Board or the Plane® Cloud Balance Board is perfect for these activities, providing stability and gentle movement.

Enhance Your Work Environment

Incorporate balance boards into your standing desk setup to reduce the monotony of prolonged sitting or standing. Alternating between sitting and standing positions using a balance board like The Original can significantly lower the risk of postural strain and boost your energy and productivity. The gentle rocking motion encourages micro-movements that facilitate better circulation and core strength.

Break Times: A Moment To Move

Use your break times to engage in a short balance board session. Just a few minutes can help you refocus and destress. Simple exercises like shifting weight from side to side or trying small circular movements can greatly impact your mood and cognitive function. It’s a moment for physical activity and a mental break from your workspace.

Integrating Gentle Workouts

Balance boards are not just for standing. Incorporate them into more structured fitness routines – for example, perform squats, lunges, or even yoga poses. These workouts will be more challenging on a balance board, enhancing their effectiveness by engaging more muscle groups and improving your balance and coordination over time.

Eco-Friendly And Health-Conscious Decision

Choosing FluidStance balance boards is not just a step toward better physical health; it's also a commitment to environmental health. Selecting products made from sustainable materials and eco-friendly processes means fortifying a lifestyle that values personal and planetary well-being.

Balance Board Workouts For Beginners

Below are curated starter workouts involving balance boards that are ideal for integrating into your daily routine to stir movement: 

Getting Acquainted With Your Balance Board

1. Basic Balance Stance: Start by stepping onto your FluidStance balance board with feet shoulder-width apart. Find your center of gravity and hold a balanced stance for as long as comfortable, aiming for 30 seconds to a minute increments. This foundational pose helps acclimate to the board's movement and enhances core strength.
2. Gentle Tilts: Once you are comfortable maintaining balance, experiment by gently tilting the board forwards, backwards, and to each side. This not only aids in developing ankle strength but also fosters an increased awareness of body positioning. Perform this exercise for a few minutes, ensuring an even distribution of time in each movement direction.

Elevating Your Workout

1. Squats: Incorporate squats into your balance board routine to increase your workout. With feet firmly on the board, initiate a squat by bending at the knees, keeping your back straight and attempting to maintain balance throughout the motion. Start with sets of 5 to 10 squats, gradually increasing the number as you gain confidence and strength.
2. Plank With Hands On Board: For a challenging upper body and core workout, position the balance board in front of you and place your hands on the top deck, extending your legs behind you into a plank position. Maintain a straight line from your head to your heels, engaging your core to remain stable. Aim to hold this position for 15 to 30 seconds, increasing the duration as your core strength improves.
3. Rocking Push-Ups: Adding dynamic movement to push-ups enhances their intensity. Place your hands slightly wider than shoulder-width on the board, and complete a push-up while softly rocking the board from side to side. This variation intensifies the workout, simultaneously targeting the chest, shoulders, and core. Begin with sets of 5 push-ups and adjust according to your fitness level.

Safety Tips:

• Always ensure your balance board is on a non-slip surface to prevent accidents.
• Start each workout session with a warm-up to reduce the risk of injury.
• Listen to your body, and do not overexert yourself, particularly in the initial stages of incorporating a new exercise regimen.

Creating A Full-Body Workout With Balance Boards

Starting With The Basics

Begin your balance board workout with simple balancing exercises to adapt to the board's motion. Stand with your feet shoulder-width apart on the board, finding your center of gravity. These initial moments of steadying yourself help engage your core, improve your posture, and increase your concentration.

Core Strength And Stability

Once comfortable, advance to core-strengthening exercises. Plank variations are incredibly effective when performed on a balance board. By placing your hands in the center of the board and extending your legs back into a plank position, the added instability forces your core muscles to work harder to stabilize your body. Side planks can also be adapted to the balance board, engaging the obliques and enhancing lateral stability.

Lower Body Toning

Incorporate squats and lunges into your routine to target the lower body. Performing these exercises on a balance board increases the challenge, as you must engage additional muscles to maintain balance. This works your glutes, quads, and hamstrings more effectively while improving balance and coordination.

Upper Body Engagement

Remember your upper body. By placing your hands on the balance board, you can add a dynamic element to push-ups. This variation targets your chest and arms, engages your core, and improves your balance. For those seeking to enhance upper body strength further, holding light weights while maintaining balance can add extra intensity to the workout.

Enhancing Flexibility And Coordination

Balance board workouts improve strength and enhance flexibility and coordination. Gentle yoga poses and stretches can be adapted to the balance board, providing a more challenging and engaging stretching session. Moves like the warrior pose or tree pose on a balance board require focus and control, significantly improving your coordination and balance while stretching key muscle groups.

Safety First

Remember, safety comes first when engaging in balance board workouts. Ensure you have enough space around you to safely step off the board if needed, and consider starting your workout near a wall or holding onto a chair for additional support until you gain confidence and stability on the board.

Final Thoughts

Incorporating a balance board workout into your daily routine offers a unique opportunity to infuse movement, wellness, and sustainability into your workday. 

At FluidStance, we’re committed to high-quality, eco-friendly materials combined with innovative design, ensuring that their balance boards support your physical health and align with eco-conscious values. Let's make every day a step towards better health, more movement, and a sustainable future.

Read also:

• What Are The Stabilizer Muscles?
• Best Balance Board Exercises: Improve Stability and Strength
• 11 Yoga Poses for Your Workday You Can Do At Your Desk 

Frequently Asked Questions On Balance Board Workouts

What is a balance board workout?

A balance board workout is a dynamic form of exercise that utilizes a specially designed board to engage multiple muscle groups simultaneously. Standing on a board requires constant micro-movements to maintain balance, working your core, and stabilizing muscles while improving strength, coordination, and posture.

How does a balance board improve fitness?

A balance board regularly enhances overall fitness by pushing the body to maintain stability. This constant adjustment engages core muscles, improves balance and coordination, increases proprioception (spatial awareness), and can elevate your heart rate. It's also great for joint health, encouraging full-body movement without high impact.

Can balance board workouts help with weight loss?

Yes, balance board workouts can contribute to a weight loss regimen. While they may not burn as many calories as some high-intensity workouts, they increase muscle engagement and heart rate, which can boost metabolism. Combined with a balanced diet and regular exercise, they can be a valuable tool for weight loss.

What muscles are targeted during a balance board workout?

Balance board workouts target a wide range of muscles. Primarily, they engage the core muscles, including the abdominals, obliques, and lower back, which work continuously to maintain balance. Additionally, they target leg muscles (quadriceps, hamstrings, and calves) and can engage the gluteal muscles, shoulders, and arms, depending on the exercises performed.

How often should I use a balance board for best results?

For optimal results, it's recommended that you incorporate balance board exercises into your routine three to four times per week. Start with shorter sessions, about 10 to 15 minutes each, and gradually increase as your balance and strength improve. Consistency is key, as regular use will help you achieve and maintain your fitness goals.

Are balance board workouts suitable for beginners?

Absolutely, balance board workouts are suitable for individuals of all fitness levels, including beginners. Many balance boards, such as FluidStance's range, are designed with various users in mind and can accommodate different skill levels. Starting slowly and gradually increasing the difficulty of the exercises can prevent injuries and ensure a safe, effective workout experience for beginners.