6 exercises to try out with a Balance Station

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In this article, you will get new ideas about how to use your Balance Station!

The Balance Station is an excellent equipment to gain flexibility, strength, balance and work the stabilizing muscles. 

Due to its format, you can perform numerous exercises with a Balance Station, working various muscles on your body.

Because of that, we want to give you 6 suggestions for you to try on your next workout.

Exercise 1: Plank

Target muscles: Core, shoulders and lower body

Place the ball with the soft surface to the ground. Rest your forearms on the ball and stay in a plank position, keeping your shoulders on the same line as your elbows. The body should be in a straight line from the head to the toes.

Flex your abs and glutes to do this. You can keep this position for as long as it is necessary, according to your level. If you are more advanced, you can even place weights on your back for extra resistance. You can use lifting plates for this.

Exercise 2: Lateral plank

Target muscles: Core, shoulders and lower body

Start by resting your right forearm on the ball, place your left foot on top of your right foot and get your body off the ground.

Make sure that your body is in a straight line from head to toes. Contract your abs and glutes just like in a regular plank. Keep this position for as long as it is necessary according to your level. And just like in the plank, you can put extra resistance on it.

Exercise 3: Unilateral bridge

Target muscles: Core, glutes, and hamstrings

Lie down, with your back to the floor, and your right foot supported on the Balance Station (on the spherical part).  Extend your left leg towards the ceiling, and place your arms on the ground, alongside the body, with your palms turned upward.

Put pressure on your right foot to elevate your torso, until its aligned with your right thigh. Keep that position for 2 seconds and, slowly lower your torso. Do that 12-15 reps, and then switch sides.

If you are more advanced, you can add Ankle Weights to increase the resistance.

Exercise 4: Mountain Climbers

Target muscles: Core, shoulders and lower body

Turn the Balance Station on the opposite side, getting the smooth surface up. Grab the sides of the ball and position yourself in a plank position. Do a racing movement, bringing your knees to your chest as fast as possible.

Exercise 5: Push-Ups

Target muscles: Core, chest, triceps, and shoulders

Leave the Balance Station with the smooth surface up. Grab its lateral sides and do a push-up, with your body always in a straight line. Here, you can also add extra weight if you're more advanced.

Exercise 6: Squat and jump

Target muscles: Core, glutes, quads, and hamstrings

Place the Balance Station with smooth surface down. Place both feet on top of the Balance Station at shoulder width apart. With the support of your hands jump out of the ball. Then, do a squat and jump again to the ball, with both feet. Repeat this exercise 12 to 15 times.

Here, you also use Ankle Weights as a way to add extra weight.

We hope you found exercises that you were unaware of so that you can implement them in your next workout!

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