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Using a balance disc is a method of modifying exercises to make them more difficult or to build balance specifically in athletic or rehabilitation settings. It is important that each exercise can be completed successfully without the balance disc before adding the equipment for modification.

Supine Bridge

Lie on your back with your knees bent to a 90 degree angle and your feet flat on the balance discs. Keeping your hands on the ground and your feet on the balance disc, push your hips into the air. This exercise can be done using multiple repetitions by moving the hips up and down, or it can be done isometrically by pushing the hips up and holding the position for as long as possible while maintaining good form.

Forearm Plank

Orient yourself in a face-down position. Resting with your forearms on the balance disc and your toes stationary, hold your body in a rigid position keeping your back and legs in a straight line. Hold the position as long as possible while maintaining good form.

Hand Plank

Orient yourself in a standard push up position with your arms extended and your hands on the balance board. With only your toes and hands in contact with the ground, maintain the position as long as possible while maintaining good form.

Balance Disc Crunches

Sit on the balance disc keeping your feet off the ground and using your hands as needed for stabilization. Lean back as far as possible while extending your legs at the same time. Once the body is extended, bend your knees and waist bringing your knees into your chest. Repeat the movement and perform as many repetitions as possible while maintaining good form.

Balance Disc Scissors

Sit on the balance board keeping the feet off the ground and using your hands as needed for stabilization. Alternate raising and lowering your legs between 6 and 12 inches in a “flutter-kicking” motion. Repeat for as many repetitions as possible while maintaining good form.

Pushups

Place both hands on the balance discs or two separate balance discs depending on the spacing between your hands. Perform as many push ups as possible maintaining good form.

Balance Disc Squats

Stand up with both feet on the balance disc. Maintaining balance, bend your knees and waist to perform a squat. Continue squatting until your knees are bent to approximately 90 degrees, and stand back up. Perform as many squats as possible maintaining even balance and good form.

Calf Raises

Stand on the balance disc. While standing on the disc, extend your toes by bending the ankles, raising your feet until only your toes are touching the balance disc. Lower yourself back to the starting position and repeat for as many repetitions as possible maintaining balance and good form.

Bosu Ball – Balance Trainer

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ProForm Balance Training Gym Ball. Review

There are lots of things to consider before you commit to buy Gym balls products, whether it’s checking that the price you’ve found it for is the cheapest or reading customer reviews…you’ll want to make sure you follow our advice to help you get the best products for your money. In this ProForm Balance Training Gym Ball. review we’ll run through all of the important things you need to know before you place that order.

Quality

8.9

Price

9.1

Reviews

9.7

Overall

9.2

Latest Price: £43.99

ProForm Balance Training Gym Ball. reviews

See customer reviews at argos.co.uk:

View Reviews

  • Tackle your fitness training with the ProForm Balance Training ball. Now you can combine all the essential elements of fitness training into one dynamic workout. Use this half-dome balance trainer ball-side up or pod-side up for balance training, cardio, strength, plyometric, and agility training. 45cm diameter gym ball. Balance pod and ball. Hand pump included. Workout DVD included. Maximum user weight 110kg (17st 5lb).
  • Product codes: 4975818

Depending on the type of product you’re buying, there are obviously some very different things to consider, but key features is normally relevant to the majority of products we review. Make sure you take the time to check out all of the key features of ProForm Balance Training Gym Ball., and compare them to other similar products in the Gym balls category. It’s also worth looking at other products from ProForm to see the typical features you can expect in products from this brand.

Once you’ve got an idea of the key features you’d typically find on Gym balls products, write yourself a list of “must-haves” this will be really important when it comes to narrowing down your selection of potential purchases. Be sure that you stick to this list of key features that you deem essential, i.e don’t be suckered into paying a premium for a product with unnecessary features and likewise don’t be fooled into what appears to be a bargain but actually doesn’t do the job you need it to do. ProForm Balance Training Gym Ball. is obviously one of the top products that argos.co.uk sells, so as you’d imagine it will likely deliver most of your needs, depending on how serious you are about getting the very best Gym balls products.

Price is clearly another priority for most online shoppers, so we’ll now look into the price of ProForm Balance Training Gym Ball. to determine what makes it such a good buy and why it has earned the price score of 9.1 out of 10. Seeing as there are 5 products available in the Gym balls, there’s plenty of choice out there. The price that we found ProForm Balance Training Gym Ball. at is just £43.99 in our latest search, but the price of Gym balls products can vary hugely. In fact the cheapest product we found in the Gym balls category was just £9.99, with the most expensive product in the category coming in at £43.99.
It’s also worth studying the average price you should expect to pay. In our latest scan of Argos.co.uk we found that the average price of the products in the same category as ProForm Balance Training Gym Ball. was £17.99. We then looked specifically at the average price of products from ProForm, which was £425.49 of the 12 products we found. Although similarly the price of products from ProForm can vary quite a bit too, with the cheapest being £18.99 and most expensive at £899.99. Of the 5 products in the Gym balls category, 1 of them were from ProForm.

ProForm Balance Training Gym Ball. Reviews

So we scored ProForm Balance Training Gym Ball. 9.2 out of 10, but how did we reach that score? To answer that simply, our review scores are made up of a number of factors including the quality of the product, the price and what customers are saying about it in their reviews.

To get the quality score, we’re looking at a number of factors, but typically we’re studying the brand of the product, the warranty included and basing it on what customers have to say about the quality.

For the price score, it seems pretty obvious, but we’re basing the score on the price of the product against competitor products or even alternatives from the same brand. For example if we find another ProForm product at a cheaper price than ProForm Balance Training Gym Ball., but we feel they’re of similar quality, we’ll score the cheaper product higher.

ProForm Balance Training Gym Ball. review score

For the review score, we gave ProForm Balance Training Gym Ball. 9.7 out of 10. To reach that score we use information on what customers are saying about the same product from a number of retailers, to create an aggregate score.

The overall score is then a combination of all the other scores.

If you think ProForm Balance Training Gym Ball. could be the right Gym balls product for you, stop by Argos now by clicking “read reviews” to see what customers are saying about it.

5 Balance Disc Exercises for Great Abs

For a truly great set of abs that are not only firm, but functional and strong, you have to work the entire core. The core is made up of multiple muscles, not just your abdominals. This includes your lower back, obliques, and deeper muscles like the transverse that help “cinch” your waist.

A strong core supports your entire body, prevents lower back pain, and helps you perform other exercises correctly. One of the best ways to train your core is through balance movements.

Using a core balance disc during any exercise is a great way to challenge your muscles in far greater ways than you can through standard exercises like crunches or planks.

If you’re not quite sure how to use a balance disc, here are five great exercises to get you started. Be sure to keep you core tight throughout the exercise (think of pulling your belly button toward your spine), which will help you maintain balance and support your lower back.

CORE EXERCISE ROUTINE

Kneeling Rotations

  • Kneel on balance disc with upper body straight (forming a 90 degree angle at the knees), toes lightly touching the floor.
  • Keeping your body tall and chest lifted, cross your arms in front of your chest.
  • Rotate your torso and head slowly to the left as far as you can while maintaining a straight back.
  • Return to start position, then rotate to your right side.
  • Do 3 sets of 10-15 reps on each side.

To advance, lift your toes up off the floor and/or hold a dumbbell or medicine ball straight out in front of you, keeping arms straight as you rotate.

Sit-Ups (not pictured)

  • Lie on the floor with balance disc under lower back and hips, knees bent with heels on the floor.
  • Place arms behind your head for support, or extend at your sides to make the crunch slightly easier.
  • Contract abs, crunching up toward knees keeping chin lifted.
  • Then lower toward floor until back is almost straight.
  • Do 3 sets of 15-20 reps.

V-Hold

  • Sit on the center of the disc, knees bent with heels on the ground, and extend arms out to your sides.
  • Slowly lift one leg up off the ground, keeping it bent. Once stable, lift the other leg up until both are at approximately 90 degrees.
  • Hold in this position as long as you can, up to 30 seconds.
  • Repeat 2 more times.

To advance, extend legs out straight in front of you, lifted to about 45 degrees.

T-Pose

  • Step onto the balance disc with the other leg slightly bent in front of you so it’s off of the ground.
  • Tighten core, then slowly hinge forward at the hip and reach your arms out in front of you and extend your lifted leg straight behind you.
  • Your body should now resemble the letter T.
  • Hold for 5 seconds, then slowly lower back to your starting position to complete set before switching to the other leg.
  • Do 3 sets of 8-10 reps on each leg.

Forearm Plank

  • Rest bent elbows and forearms on the balance disc, elbows directly under shoulders and palms facing each other.
  • Extend legs behind you with only toes touching the ground so your body forms a straight line.
  • Keep core tight and don’t arch or sink at the hips or lower back.
  • Hold for 30-60 seconds, and repeat 2 more times.

To advance, lift one leg off the ground and/or place hands on the disc in a push-up position, maintaining the same straight body position as long as you can.

Give this workout a try and comment on how it goes! Or post a photo of you doing this workout on Instagram and tag us @prosourcefit

Want to workout more than your core? Check out our blog on how to use the Balance Disc for a full-body workout.

Holly Pinkham

Personal Trainer

Certified Personal Trainer & Nutrition Coach

Balance Disc Exercises and Workouts

Balance Disc Exercises: Strengthening Your Core Muscles

The balance disc is also known as a Dyna disc. You can use this to do or even modify certain exercise routines. By using it, you are making the routine more challenging and new. This is specifically used by athletes and those undergoing physical rehabilitation. However, it is suggested that before you start doing balance disc workouts, you must first be able to perform the exercises without the disc.

The balance disc is an important tool used in core training. You can actually stand, sit and kneel on the balance disc. This is performed in such a way that increases difficulty on those easy exercise routines. Beginners are encouraged to do sitting exercises using the balance disc. You can eventually come up with several ways on how to use the balance disc while sitting on it.

Even when you are not literally exercising, you can still sit on the balance disc. You can place it on your chair, you can stand on it, even kneel on it. Sitting over the disc can be wobbly so you have to try different movements so as to retain your balance. Through these small continuous motions that you are making, deep core muscles are being enhanced. It is very important to maintain an upright posture when seated on the disc.

The balance disc is also very useful when you are doing lunging exercises. Performing lunges over a flat surface could be totally different when you do that over the balance disc which the surface is unstable. Doing so would require you to recruit more core muscles because of the balance needed to stabilize.

When squatting, you can also stand directly in the center of the balance disc. This would make the routine challenging compared to that when you just merely squat over a flat surface. Pushups can also be made challenging if you do it on an unstable surface.

Doing some standing exercises over the balance disc can be a bit tricky though. If you are a first-timer, you can do it by leaning first on the wall. You can do this for ten seconds. It is important that you master standing on the disc with hands placed on your hips. You need to do that first before incorporating some weight-bearing exercises. You may only proceed with free weight exercises once you are already comfortable standing on the disc.

You can do bicep curls, shoulder raises, chest flies and upright rows, while standing on the balance disc. If you would want a more of a challenging routine, you can do the exercise while standing on one foot. There are other exercises you can perform using the balance disc including core twist, planks, crunches, calf raises and many others. So, that explains why the balance disc is used in core strengthening workouts.

Similar to a wobble board used to stand on and strengthen your legs, a wobble cushion is an inflatable disk you can sit on. The cushion shifts under your weight, forcing you to constantly adjust your position to stay balanced. This active sitting helps strengthen the back and neck muscles and improve core stability. Knowing the proper way to utilize a wobble cushion helps ensure the results you are looking to achieve.

Inflate your wobble cushion according to the manufacturer’s instructions. For most wobble cushions, insert the end of a hand pump and pump the cushion up until firm. Remove the pump and insert the valve closure to seal it off.

Place the wobble cushion on a chair. Choose a chair without arms to prevent you from using the arms as support. The goal is to work on strengthening and chair arms act as a crutch, preventing the strengthening.

Sit on the wobble cushion and place your feet flat on the floor. Bring your feet together. Allow your knees to fall to the side. Adjust your balance as the center of gravity shifts while sitting on the cushion.

Move the wobble cushion to the floor and place your feet on it. Slowly rotate the cushion clockwise 20 times with your feet. Reverse direction and slowly rotate 20 times counterclockwise. This will help your leg muscles.

Tips

Most wobble cushions also can be used as wobble boards to work on back and leg strengthening as well as balance. Before standing on your wobble cushion, check the manufacturer’s instructions as well as the weight limit. Try to keep your balance when standing or kneeling. Work on 10 second counts while standing on the cushion. While kneeling, start with 10 seconds and work your way up. Switch to standing if this becomes very easy for you. Do not sit on the balance cushion all day long. Use it for only 30 minutes at a time, 3 to 4 times a day to give your muscles a chance to relax.

Function2Fitness

Balance training is an effective method to improve the stabilisation forces around the joints to improve dynamic balance and joint stability. This is crucial if you had a previous knee or ankle injury. It is one of the most neglected areas of fitness and a contributing factor for repetitive injuries. Usually, balance training is done on a single leg on unstable surfaces to enable the body to adapt to the unpredictable forces, which happen during running or contact sports. Balance exercises involve little or no joint motion. They should not be done if you have any active inflammation and swelling in your joints.

How will it help me?

Balance training has been shown to reduce the risk of knee and ankle injuries in contact sports and improve running economy for regular runners. A well controlled trial published in the British Medical Journal (Hupperets, 2009) had shown that an unsupervised 8 week home-based balance training programme was able to reduce the recurrence of ankle sprain in acutely injured athletes. These beneficial effects lasted even after a year on follow-up in the study.

What follows are some balance exercises to improve your dynamic balance. These exercises are best done with a wobble cushion or foam. If you don’t have access to a wobble cushion, you can substitute it with a rolled up pillow in the initial stages. Remember, it is not about the repetitions but about control of the movement. Master the correct form first, before progression to the next stage.

Level One

Stand on one leg on the wobble cushion / rolled up pillow for 15 seconds. Repeat for 10 – 12 times on each leg

Level Two

Stand on one leg. Gently sway from your waist front and back, side to side for 15 seconds. Don’t bend your back, hips or knees. Repeat for 10 -12 times

Level Three

While standing on one leg, pass around a small object (water bottle/ mobile phone) around your waist, in clockwise and anti-clockwise direction

Level Four

Standing on one leg, throw a ball against the wall or ask your training partner to throw at you. Again, avoid bending your back, hips or knees.

Level Five

Arrange three cones/ plastic cups in front of you. Try to gently touch each with your big toe without leaning forward or transferring weight.

Important Safety Points

Here are some essential points about balance training

  1. Before starting any of the wobble cushion routines, warm up for at least five minutes by performing some gentle range of motion exercises for the ankle and calf stretches
  2. It is not about the reps, but rather about developing co-ordination and technique while maintaining upright posture.
  3. Perform all wobble cushion exercises when you are relatively free from fatigue since these exercises require focus and co-ordination from the nervous system.
  4. Don’t begin your balance exercises until you have recovered from a strained ankle or knee. There should not be any active symptoms of inflammation (such as swelling and night pain) and you should have been given the all- clear by your treating health care professional.

Perform at Your Best,

Ben

P.S. If you enjoyed this article then sign up for my newsletter to receive the 3 Free Bonuses (Injury Prevention Workout for Runners, Dynamic Core Stability, Top 5 Plank Variations) as well as to keep up to date with latest research and fitness trends.

Ref:

Hupperets et al., 2009. Effect of unsupervised home based proprioceptive training on recurrences of ankle sprain: randomised controlled trial. BMJ 2009;339:b2684

Balance disc exercises PDF

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