Balance Training

Fitness Balls: The Foundation Of Stability

The unstable nature of a fitness ball is what makes it an ideal tool for a balance training program. A fitness ball is one of the most versatile tools for balance training exercises, regardless of your fitness level.

Balance training exercises involve taking standard fitness moves and adding that element of instability. For example, abdominal crunches on an exercise ball build strength more effectively than crunches done on the floor, because you are engaging the deep abdominal muscles to keep your balance. Beginners to balance training should make sure they use a properly inflated Swiss or fitness ball for their height and weight when performing abdominal crunches. Also, beginners can keep their feet slightly wider than hip width apart for more stability, but advanced exercisers should keep their feet about one foot apart. The closer your feet are to one other, the greater the balance challenge when you do abdominal crunches on the ball.

Next, position the ball under the lower back and perform an abdominal crunch. The arms should be crossed over the chest or held next to the ears—just don’t pull on your neck.

Fitness Ball Basics

There are many fitness exercises that can be performed using balance balls. But training for balance doesn’t have to involve breaking a sweat with an intense workout. Although some balance training exercises are intense, encourage physical therapy patients, or anyone who could benefit from better balance, to find a Swiss ball they like and to try these simple moves:

-Sit on a fitness ball with your feet flat on the floor.

-Sit up straight—don’t lean forward or backward.

-Keep your knees still, and simply move your hips from side to side. Hold for a second or two on each side to allow for an easy back stretch.

-Place your hands on your knees and rotate your hips forward and backward. Use only the hips, not the knees or chest, and pause for a second or two before returning to the starting position.

And remember that size matters with fitness balls—the knees should be at approximately a 90-degree angle when sitting on the ball with your feet flat on the floor.

Don't Get Bored, Get A Balance Board

There’s no reason for balance training to get boring when there are so many different types of balance training equipment available. If you are looking for a way to punch up your balance training, try balance boards. These boards are available in different sizes and levels of difficulty, so you can choose what works best for you or your fitness clients. Balance boards, also called wobble boards, are great tools to improve proprioception, which is the body’s sense of where it is in space. Exercises using balance boards range from easy to challenging. Start by simply standing on the board and trying to keep it horizontal. If you are new to balance exercises, this is a good place to begin.

But if you want to take it to the next level, try push-ups on the board. Begin in a plank position, but place your hands on the board instead of on the floor. For an even greater challenge, stand on the board and do something else with your upper body, such as arm exercises using light hand weights.

Balance Cushions Promote Active Sitting

A balance cushion is a convenient way to engage your core muscles through active sitting, even when you aren’t exercising. The balance cushion creates an uneven surface that helps to promote good posture, so it improves your balance while you sit. The balance cushion is not as thick as a balance disc, so it fits nicely on a chair, although it can also be used to do exercises as part of balance training programs.

A balance cushion is a good investment in balance training because you can use it in a variety of situations, including:

-Car trips: Place the balance cushion on the driver’s seat and you’ll engage your core on your daily commute or on those long vacation car trips.

-Office work: Place the balance cushion on your desk chair to promote better posture and core strength during the day.

-Workout enhancement: Use the balance cushion when doing yoga or other stretching exercises for an additional balance challenge.

Balance Disc Offers Multiple Workout Options

Although a balance disc can be placed in a chair to promote active sitting, it is an effective tool that can be used for balance training exercises that involve standing, kneeling, or sitting.

Other ways to use a balance disc in balance training programs include:

-Standing: Standing on a balance disc is excellent training for balance and for core strength as you engage core muscles to keep your balance. Too easy? Add some light hand weights and try remaining balanced as you alternate lifting them overhead.

-Kneeling: Kneeling on a balance disc is a good way to introduce balance training. Start by trying to keep your balance while kneeling on a disc. Once that gets easier, try lifting one knee at a time while remaining balanced.

-Sitting: Doing stretching exercises while sitting on a balance disc adds a balance challenge and promotes core strength. Try sitting on the disc and placing the soles of the feet together, letting the knees fall out to either side.

Advanced Exercise Ball Workout: Take A Pike

If you or a fitness client feels comfortable with basic balance exercise ball moves, try some more advanced balance exercises. For example, try the exercise ball pike for a greater challenge. Make sure you have plenty of space.

-Position yourself with your hands on the floor directly underneath your shoulders in a push-up position and the exercise ball under your shins.

-Lift your hips towards the ceiling and use your legs and abs to roll the ball towards your middle. Your body will form an inverted “V” position, with the tops of your feet on the ball.

-Hold for a second, and then lower your hips as you roll the ball back to the starting position. For the maximum balance challenge, roll all the way up onto your toes.

-Style point: While lifting your hips, remember to pull your navel in towards your spine, so you are working your abdominal muscles.

-Repeat 5 times, and work up to 10 times.

Balance Training Total Body Benefits

No matter what kind of balance training equipment you use, the benefits of balance training apply to your whole body. How? By building core strength. Good balance and a strong core can reduce your risk of injury during sports or during daily activities.

Try this multipurpose bridge pose that works your core as you try to keep your balance on the ball. But wait, there’s more: You’re also working your inner thighs, gluteal muscles, hamstrings, and lower back.

-Start with the ball under your neck and shoulders and your knees bent, feet flat on the floor, and your hips a few inches off the floor.

-Keeping your arms crossed over your chest, raise your hips up as high as you can while keeping your feet flat on the floor. Your torso should not be supported by the ball.

-Hold for 3 to 5 seconds, then lower your hips toward the floor and relax.

-Repeat. Work up to 10-12 repetitions.

Rely More On Your Core For Better Balance

The term "core balance training" is sometimes used to refer to balance exercises that specifically target the body’s core muscles, including the transversus abdominis (also known as TVA) and the erector spinae. These muscle groups can be hard to isolate and strengthen if you rely on traditional strength training with weights. But introducing a balance challenge helps get these muscles engaged.

The TVA is the deep layer of abdominal muscle that extends from the ribs to the pelvis. It’s the home of the elusive “six-pack” abs. The erector spinae are the muscles that support your spine.

Try this ball balance training exercise to improve both balance and core strength:

-Position your hips and abs on a balance ball, with your hands on the floor and your arms in a push-up position.

-Raise both feet off the floor, keeping your legs parallel to the floor.

-Raise the right arm and extend it out to the right side, parallel to the floor.

-Lower the right arm, and repeat with the left arm.

Fitness Balls Put the Fun In Functional Training

Functional balance training can be a component of fitness programs for anyone, but training for balance with a focus on function can be especially helpful for physical therapy clients or for older adults. Functional training involves exercises that teach different muscle groups to work together, and several fitness ball exercises will do just that.

Try the fitness ball rotation to engage the muscle groups that are used in lifting and twisting activities of daily life.

-Start with a fitness ball under your shoulders, feet flat on the floor, and arms pointing straight up to the ceiling.

-Slowly twist your torso to the right, engaging the glutes and abdominal muscles as you bring both arms parallel to the floor.

-Hold for a second or two, then raise the arms and twist to the other side.

-To make this balance training exercise harder, hold a small medicine ball in your hands while keeping your arms straight.

Mix And Match Balance Training Equipment

Mixing up the moves in a balance training program keeps both fitness instructor and client from getting bored, and it allows for the activation of more muscles. Keep in mind the array of balance training equipment that can be used for different balance exercises:

-Fitness balls: The basic fitness ball has become a popular accessory for abdominal crunches. But the fitness ball also can be used for moderately challenging exercises such as the ball bridge, or more difficult moves such as the ball pike.

-Balance cushions: Balance cushions are used less often in a workout setting, but they can promote better balance and posture when used in an office chair or in the car, and this extra work may help an exerciser preparing for more challenging balance exercises during a fitness training session.

-Balance discs: Balance discs offer a modest balance challenge, and they can be ideal tools for introducing balance training exercises to physical therapy clients or balance training beginners.

-Balance boards: Balance boards offer a slightly tougher balance challenge than balance discs. Most balance board exercises involve standing on the board or placing the hands on the board.