A wobble board exercise is a form of exercise using a balance board. It utilizes movements from the quads, hamstrings, and abdominal muscles. The wobble board is also known to improve the body’s overall stability & alignment.
Single-leg Balance
The wobble board is a great tool for improving balance, stability, and proprioception. It allows you to work on your balance as well as your strength and flexibility.
Single-leg Balance
- This is a great way to practice your single-leg balance. Stand on the wobble board with one foot, making sure that your knee is bent at a 90 degree angle. Keep your eyes focused in front of you and try to maintain good posture throughout the exercise. Hold the position for 30 seconds, then repeat with the other leg.
Walking Lunges
- In this exercise, you will perform walking lunges by stepping forward with one leg while keeping the other behind you. You can also do walking lunges by stepping backwards with one leg while keeping the other behind you. The goal of this exercise is to keep your balance while performing lunges so make sure that you focus on maintaining good posture throughout each lunge.
Single-leg Reach
This is a basic exercise that involves balancing on the wobble board while reaching forward with one leg and then with the other. It’s an easy way to improve balance, and it also strengthens your core muscles.
The single-leg reach is simple to perform:
- Stand on top of the wobble board with both feet together.
- Step forward with one foot so that it is in front of the other foot and about shoulder-width apart.
- Slowly reach forward with one hand, bending at the waist and keeping your legs straight so that your hips don’t bend too much or lift off the board.
- Repeat this movement on each side for about 30 seconds at a time, followed by a short rest period (about 15 seconds) between sides.
Rotational Rocking
The wobble board is a great tool to use in physical therapy, but it can also be used at home as a way to strengthen your core muscles. In fact, the wobble board was originally designed for physical therapists and sports trainers to help people with balance problems.
The first thing you want to do when using a wobble board is find one that’s the right size for you. If it’s too small, it will be difficult to balance on; if it’s too big, you won’t be able to get into proper form for certain exercises. Most wobble boards come in different sizes, so make sure you choose one that fits comfortably under your feet without being too tall or short for you.
Once you have the right sized wobble board, try these five best wobble board exercises:
Rotational Rocking: This exercise works by strengthening your core muscles while helping improve your balance at the same time. Stand on the center of the wobble board with both feet together, then rock back and forth as far as you can go before falling off either side of the board.
Squat with Rotation
Squat with rotation is a great exercise to get you started with the wobble board. It works your core, arms and legs, as well as improving your balance. To perform this exercise:
Stand on the wobble board with your feet hip width apart, holding a dumbbell in each hand at your sides.
Bend your knees slightly and push your hips back until your thighs are parallel to the floor.
Keeping your spine straight, contract your abs then rotate to one side as far as you can without letting go of the dumbbells. Return to standing and repeat in the opposite direction.
Lunge with Rotation
The lunge with rotation is a great exercise to start off with on the wobble board. This movement helps you to develop strength and stability in your ankles, hips and core. This exercise also teaches you how to balance on one leg which is important for many sports such as tennis or soccer.
To perform this exercise, place the wobble board on a carpeted surface and stand with your feet shoulder-width apart. Next, step forward into a lunge position with one foot extended behind you and one knee bent at 90 degrees. Keep your back straight and lower yourself down until your front knee touches the floor. Then rotate your torso towards the front foot and pump it up and down for 10 repetitions. Repeat this same movement on the other leg before switching back to the first leg again.
Side Plank with Leg Lift
The side plank is one of the most effective exercises for building core strength. It also works your shoulders and upper back, along with your obliques and lower back muscles. The leg lift adds a challenging balance component by requiring you to maintain control as you raise and lower your leg.
How to do it: Lie on your right side, propped up on your right elbow and forearm in front of you. Your legs will be stacked on top of each other, with your left foot on top of your right knee. Align your body so that it forms a straight line from head to toe, with no sagging or bending anywhere. Raise up onto your toes but keep both feet flat on the ground for support. Hold for 30 seconds or if you can stand it, then switch sides and repeat this exercise once more before moving onto the next move in this series:
- Reverse Crunch
This exercise will build abdominal strength while working other core muscles in the process. How: Lie flat on the floor with knees bent and feet flat on the floor (or use an exercise mat if needed). Place hands behind head or rest them at sides (if using an exercise mat). Exhale as you lift upper body off
Conclusion
The main goal is to have fun, so have fun with it! The wobble board is a great tool for in-home exercise. You can challenge yourself and add difficulty to traditional exercises like by doing them on the wobble board. Give the wobble board a try—it just might be your next best exercise tool.