Balance Board Workout: 10 Core-Strengthening Exercises for Beginners

Are you looking to spice up your fitness routine and strengthen your core? A balance board workout might be just what you need! Balance boards are versatile tools that can help improve your stability, coordination, and core strength. In this article, we’ll explore 10 core-strengthening exercises for beginners using a balance board. These exercises will challenge your body in new ways and help you build a strong foundation for overall fitness.

What is a Balance Board and Why Use It for Core Strengthening?

A balance board is a fitness tool designed to challenge your balance and stability. It typically consists of a flat platform that sits on top of a curved or rounded base. When you stand on the board, it creates an unstable surface that forces your body to constantly make small adjustments to maintain balance.

Using a balance board for core strengthening offers several benefits:

1. Engages multiple muscle groups simultaneously
2. Improves proprioception (body awareness)
3. Enhances balance and coordination
4. Increases core activation compared to traditional exercises
5. Adds variety and challenge to your workout routine

Balance board workouts are particularly effective for core strengthening because they require constant engagement of your abdominal muscles, obliques, and lower back to maintain stability. This continuous activation helps build endurance and strength in your core muscles.

Before diving into the exercises, it’s important to note that balance board workouts can be challenging, especially for beginners. Always prioritise safety and start with easier variations before progressing to more difficult ones. If you have any pre-existing injuries or health concerns, consult with a healthcare professional before starting a new exercise routine.

Now, let’s explore 10 core-strengthening exercises that beginners can perform using a balance board.

1. Basic Balance: The Foundation of Your Balance Board Workout

The first exercise in our balance board workout for beginners is the basic balance. This fundamental move forms the foundation for all other balance board exercises and is crucial for developing your core strength and stability.

To perform the basic balance:

1. Place your balance board on a non-slip surface.
2. Step onto the board with your feet shoulder-width apart.
3. Engage your core muscles and focus on maintaining a neutral spine.
4. Try to keep the edges of the board from touching the ground.
5. Hold this position for 30 seconds to 1 minute.

As you perform this exercise, you’ll notice your core muscles working hard to keep you stable. The key is to maintain a tall posture and avoid leaning too far in any direction. If you find it too challenging at first, you can place the balance board near a wall or sturdy object for support.

To make the exercise more challenging, try closing your eyes or moving your arms slowly overhead. These variations will further test your balance and engage your core muscles even more.

Remember, the goal of this balance board workout is to strengthen your core, so focus on keeping your abdominal muscles tight throughout the exercise. As you become more comfortable with the basic balance, you’ll build a solid foundation for the more advanced exercises to come.

2. Plank Hold: Intensify Your Core Workout on the Balance Board

The plank is a classic core-strengthening exercise, and performing it on a balance board takes it to a whole new level. This balance board workout exercise will challenge your entire core, including your deep stabilising muscles.

To perform the plank hold on a balance board:

1. Place your balance board on a non-slip surface.
2. Get into a plank position with your forearms on the balance board, elbows directly under your shoulders.
3. Extend your legs behind you, balancing on your toes.
4. Engage your core and glutes to maintain a straight line from your head to your heels.
5. Hold this position for 20-30 seconds, or as long as you can maintain proper form.

As you hold the plank on the balance board, you’ll feel your core working overtime to keep you stable. The unstable surface of the board forces your muscles to make constant micro-adjustments, which intensifies the workout.

If you find this exercise too challenging at first, you can modify it by placing your knees on the ground instead of balancing on your toes. As you build strength, gradually work towards the full plank position.

To make the exercise more difficult, try these variations:

• Alternate lifting one foot off the ground for a few seconds at a time
• Slowly rock the balance board forward and backward
• Perform small circles with the balance board

Remember to breathe steadily throughout the exercise and maintain proper form. If you feel your lower back sagging or your hips lifting, take a break and reset your position.

This balance board workout exercise is excellent for building core strength and stability, which will benefit you in everyday activities and other fitness pursuits.

3. Russian Twists: Rotate Your Way to a Stronger Core

Russian twists are a fantastic exercise for targeting your obliques and rotational core strength. Performing them on a balance board adds an extra challenge to this already effective move.

To perform Russian twists on a balance board:

1. Sit on your balance board with your knees bent and feet flat on the floor.
2. Lean back slightly, keeping your back straight, and lift your feet off the ground.
3. Extend your arms in front of you, clasping your hands together.
4. Engage your core and balance on the board.
5. Rotate your torso to the right, then to the left, in a controlled manner.
6. Aim for 10-15 rotations on each side.

As you perform this balance board workout exercise, you’ll feel your obliques and deep core muscles working hard to stabilise your body while you rotate. The unstable surface of the balance board adds an extra element of difficulty, forcing your core to work even harder.

If you find it too challenging to keep your feet off the ground, you can start by keeping them lightly touching the floor for support. As you build strength and balance, work towards lifting your feet completely.

To increase the intensity of the exercise, try these variations:

• Hold a light weight or medicine ball as you twist
• Extend your legs out straight while maintaining balance
• Increase the speed of your rotations (while maintaining control)

Remember to move slowly and with control, focusing on the rotation coming from your core rather than just your arms. Keep your back straight throughout the movement to protect your spine.

This balance board workout exercise is excellent for developing rotational core strength, which is crucial for many sports and daily activities. It also helps improve your overall balance and coordination.

4. Mountain Climbers: Cardio Meets Core on the Balance Board

Mountain climbers are a dynamic exercise that combines cardio and core strengthening. When performed on a balance board, they become an even more challenging and effective part of your workout routine.

To perform mountain climbers on a balance board:

1. Start in a plank position with your hands on the balance board, shoulders directly over your wrists.
2. Engage your core to stabilise the board.
3. Bring your right knee towards your chest, then quickly switch and bring the left knee in as you extend the right leg back.
4. Continue alternating legs in a running motion.
5. Aim for 30 seconds to 1 minute of continuous movement.

As you perform this balance board workout exercise, you’ll feel your entire core working to maintain stability while your legs move. The balance board adds an extra challenge by creating an unstable surface, forcing your muscles to work harder to keep you steady.

If you find this exercise too difficult at first, you can start by performing it at a slower pace or by doing it on the floor next to the balance board. As you build strength and confidence, gradually transition to performing the exercise on the board.

To increase the intensity, try these variations:

• Increase the speed of your leg movements
• Add a twist by bringing your knee towards the opposite elbow
• Perform the exercise for longer durations

Remember to keep your core engaged throughout the movement and maintain a straight line from your head to your heels. Avoid letting your hips sag or pike up.

This balance board workout exercise is excellent for building core strength, improving coordination, and boosting your cardiovascular fitness. It’s a great way to add some intensity to your routine while still focusing on core strengthening.

5. Side Plank: Challenge Your Lateral Core Strength

The side plank is an excellent exercise for targeting your obliques and lateral core muscles. Performing it on a balance board adds an extra layer of difficulty and effectiveness to this already challenging move.

To perform a side plank on a balance board:

1. Place your balance board on a non-slip surface.
2. Lie on your side next to the board, with your elbow directly under your shoulder.
3. Place your forearm on the balance board.
4. Stack your feet on top of each other or stagger them for more stability.
5. Lift your hips off the ground, creating a straight line from your head to your feet.
6. Hold this position for 20-30 seconds, then switch sides.

As you hold the side plank on the balance board, you’ll feel your obliques and deep core muscles working intensely to keep you stable. The unstable surface of the board challenges your balance and forces your muscles to make constant adjustments.

If you find this balance board workout exercise too difficult at first, you can modify it by dropping your bottom knee to the ground for support. As you build strength, work towards the full side plank position.

To increase the challenge, try these variations:

• Lift your top leg slightly
• Perform small dips by lowering and raising your hips
• Add a rotation by reaching your top arm under your body and then back up to the ceiling

Remember to keep your body in a straight line and avoid letting your hips sag. Focus on pulling your navel towards your spine to engage your deep core muscles.

This balance board workout exercise is fantastic for developing lateral core strength, which is often neglected in traditional ab workouts. It also helps improve overall balance and stability, which can benefit you in various sports and daily activities.

6. Squats: Lower Body Meets Core Stability

Squats are typically associated with lower body strength, but when performed on a balance board, they become an excellent core-strengthening exercise as well. This balance board workout move challenges your stability and engages your entire core as you perform the squat movement.

To perform squats on a balance board:

1. Stand on your balance board with feet shoulder-width apart.
2. Engage your core to stabilise the board.
3. Slowly lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes.
4. Pause briefly at the bottom of the squat.
5. Push through your heels to return to the starting position.
6. Aim for 10-15 repetitions.

As you perform this exercise, you’ll feel your core working overtime to keep you balanced on the board while you move through the squat. The unstable surface forces your stabilising muscles to engage more than they would during a regular squat.

If you find this too challenging at first, you can start by doing partial squats or by placing the balance board near a wall for support. As you build strength and confidence, work towards full squats without support.

To increase the difficulty, try these variations:

• Hold the squat position at the bottom for a few seconds
• Perform single-leg squats (pistol squats) on the balance board
• Add a small jump as you come up from the squat

Remember to keep your core engaged throughout the movement and maintain proper squat form. Keep your back straight, chest up, and knees in line with your toes.

This balance board workout exercise is excellent for building lower body strength while simultaneously challenging your core stability. It’s a great way to make traditional squats more engaging and effective for overall fitness.

7. Bird Dog: Enhance Your Balance and Core Control

The bird dog exercise is a fantastic move for improving balance, core strength, and spinal stability. When performed on a balance board, it becomes an even more challenging and effective part of your core-strengthening routine.

To perform the bird dog on a balance board:

1. Start on all fours with your hands on the balance board, knees on the floor.
2. Engage your core to stabilise the board.
3. Slowly extend your right arm forward and left leg back simultaneously.
4. Hold this position for a few seconds, focusing on maintaining balance.
5. Return to the starting position and repeat with the opposite arm and leg.
6. Aim for 10 repetitions on each side.

As you perform this balance board workout exercise, you’ll feel your entire core working to keep you stable while you extend your limbs. The balance board adds an extra challenge by creating an unstable surface for your hands, forcing your muscles to work even harder to maintain balance.

If you find this exercise too difficult at first, you can start by lifting just one limb at a time (either an arm or a leg) while keeping the other three points of contact on the ground. As you build strength and balance, progress to lifting opposite arm and leg together.

To increase the intensity, try these variations:

• Hold the extended position for longer durations
• Add small pulses with your extended limbs
• Perform the exercise with your knees hovering slightly off the ground

Remember to keep your core engaged throughout the movement and maintain a neutral spine. Avoid arching your back or rotating your hips as you extend your limbs.

This balance board workout exercise is excellent for developing core stability, improving balance, and enhancing overall body awareness. It’s particularly beneficial for those looking to improve their posture and reduce lower back pain.

8. Knee Tucks: Engage Your Lower Abs

Knee tucks are a great exercise for targeting your lower abdominal muscles. When performed on a balance board, they become an even more effective core-strengthening move that challenges your stability and control.

To perform knee tucks on a balance board:

1. Start in a plank position with your hands on the balance board, shoulders directly over your wrists.
2. Engage your core to stabilise the board.
3. Slowly bring both knees towards your chest, lifting your hips slightly.
4. Pause briefly, then extend your legs back to the starting position.
5. Aim for 10-15 repetitions.

As you perform this balance board workout exercise, you’ll feel your entire core working to maintain stability while you move your legs. The balance board adds an extra challenge by creating an unstable surface for your hands, forcing your upper body and core to work harder to keep you steady.

If you find this exercise too challenging at first, you can start by performing it on the floor next to the balance board. As you build strength and confidence, gradually transition to performing the exercise with your hands on the board.

To increase the difficulty, try these variations:

• Bring your knees towards your right elbow, then your left elbow, alternating sides
• Perform the exercise more slowly, focusing on control
• Add a small jump with your feet as you extend your legs back

Remember to keep your core engaged throughout the movement and maintain a straight line from your head to your heels when in the plank position. Avoid letting your hips sag or pike up during the exercise.

This balance board workout exercise is excellent for targeting your lower abdominal muscles while also engaging your entire core for stability. It’s a great way to build strength and control in your midsection.

9. Seated Leg Lifts: Isolate Your Core

Seated leg lifts are a simple yet effective exercise for targeting your lower abdominal muscles. When performed on a balance board, they become an even more challenging core-strengthening move that tests your balance and control.

To perform seated leg lifts on a balance board:

1. Sit on your balance board with your knees bent and feet flat on the floor.
2. Lean back slightly, keeping your back straight, and place your hands on the board behind you for support.
3. Engage your core and lift both feet off the ground a few inches.
4. Slowly extend your legs out straight, then bring them back to the starting position.
5. Aim for 10-15 repetitions.

As you perform this balance board workout exercise, you’ll feel your lower abdominal muscles working hard to control the movement of your legs. The balance board adds an extra challenge by creating an unstable surface, forcing your core to work even harder to maintain balance.

If you find this exercise too difficult at first, you can start by keeping one foot on the ground while lifting and extending the other leg. As you build strength, progress to lifting both legs simultaneously.

To increase the intensity, try these variations:

• Hold your legs in the extended position for a few seconds before bringing them back in
• Perform small circles with your extended legs
• Remove your hands from the board and balance using only your core

Remember to keep your back straight and your core engaged throughout the movement. Avoid rounding your lower back as you extend your legs.

This balance board workout exercise is excellent for isolating and strengthening your lower abdominal muscles. It also helps improve your overall balance and core control, which can benefit you in various sports and daily activities.

10. Balance Board Burpees: Full-Body Core Challenge

To cap off our balance board workout, we’re going to tackle a full-body exercise that will really put your core strength and stability to the test: balance board burpees. This exercise combines cardio with core strengthening for a challenging and effective workout.

To perform balance board burpees:

1. Start standing on your balance board with feet shoulder-width apart.
2. Lower your body into a squat position and place your hands on the floor in front of the board.

3. Jump your feet back into a plank position on the balance board, ensuring your hands remain firmly planted on the board for stability.
4. Perform a push-up (optional) while maintaining your core engagement.
5. Jump your feet back towards your hands, returning to the squat position.
6. Explode upwards into a jump, reaching your arms overhead as you land back on the balance board.
7. Aim for 5-10 repetitions, depending on your fitness level.

As you perform this balance board workout exercise, you’ll engage multiple muscle groups, including your core, legs, chest, and arms. The unstable surface of the balance board challenges your balance and coordination throughout the movement, making it an effective full-body workout.

If you find the burpee too challenging at first, you can modify it by performing the push-up on your knees or stepping back into the plank position instead of jumping. As you build strength and confidence, gradually work towards the full burpee.

To increase the intensity of this exercise, try these variations:

• Add a tuck jump instead of a regular jump at the end
• Perform a burpee with a lateral hop (jumping to the side) instead of straight up
• Increase speed to create a more dynamic movement

Remember to keep your core engaged throughout the entire exercise and maintain proper form during each phase of the burpee. Avoid letting your hips sag or pike up in the plank position.

This balance board workout exercise is fantastic for building overall strength, endurance, and coordination. It’s an excellent way to incorporate cardio into your core-strengthening routine while also challenging your balance.

Table: Summary of Balance Board Workout Exercises

Exercise	Target Muscles	Equipment Needed	Repetitions/Duration
Basic Balance	Core, stabilisers	Balance board	30 seconds – 1 minute
Plank Hold	Core, shoulders	Balance board	20-30 seconds
Russian Twists	Obliques	Balance board	10-15 per side
Mountain Climbers	Core, legs	Balance board	30 seconds – 1 minute
Side Plank	Obliques	Balance board	20-30 seconds per side
Squats	Legs, core	Balance board	10-15
Bird Dog	Core, back	Balance board	10 per side
Knee Tucks	Lower abs	Balance board	10-15
Seated Leg Lifts	Lower abs	Balance board	10-15
Balance Board Burpees	Full body	Balance board	5-10

FAQs About Balance Board Workouts for Core Strengthening

1. What is a balance board?
   A balance board is a fitness tool designed to improve stability and coordination by providing an unstable surface to stand on while performing exercises.
2. How does a balance board workout help with core strengthening?
   A balance board workout engages multiple muscle groups simultaneously, particularly the core muscles that help stabilise your body during movement.
3. Can beginners use a balance board?
   Yes! Beginners can use a balance board by starting with basic exercises and gradually progressing to more challenging movements as they build strength and confidence.
4. How often should I do balance board workouts?
   For optimal results, aim to incorporate balance board workouts into your routine 2-3 times per week alongside other forms of exercise.
5. Do I need any special equipment for these exercises?
   All you need is a balance board! Some exercises may benefit from additional equipment like weights or resistance bands for added challenge.
6. Are there any risks associated with using a balance board?
   As with any exercise routine, there is a risk of injury if proper form isn’t maintained or if exercises are performed too quickly without adequate control. Always prioritise safety and start slowly.
7. Can I use a balance board if I have previous injuries?
   If you have pre-existing injuries or health concerns, consult with a healthcare professional before starting any new exercise routine involving a balance board.
8. How can I improve my balance on the board?
   Regular practice will help improve your balance over time. Start with simpler exercises and gradually progress to more challenging movements as you gain confidence and stability.
9. What are some signs that I’m using my core effectively during these exercises?
   You should feel tension in your abdominal muscles and stabilisers while performing each exercise. If you notice excessive strain in your lower back or difficulty maintaining proper form, take a break and reassess.
10. Can I combine balance board workouts with other forms of exercise?
    Absolutely! Balance board workouts can complement various fitness routines such as strength training, yoga, or cardio workouts for well-rounded fitness benefits.

Conclusion: Embrace Your Core Strengthening Journey

Incorporating a balance board workout into your fitness routine is an excellent way to strengthen your core while improving stability and coordination. The ten exercises outlined in this article offer beginners a comprehensive approach to building core strength through engaging and challenging movements.

As you embark on this journey towards better core strength:

• Start with basic exercises and gradually progress to more advanced variations.
• Focus on maintaining proper form throughout each movement.
• Listen to your body and take breaks when needed.
• Celebrate small victories as you notice improvements in your strength and stability.

Remember that consistency is key when it comes to achieving fitness goals. By regularly incorporating these balance board workouts into your routine, you’ll not only strengthen your core but also enhance overall athletic performance and daily functional movements.

So grab your balance board and get ready to embark on an exciting journey towards improved core strength! Whether you’re looking to enhance athletic performance or simply want to feel stronger in everyday activities, this workout will provide you with the tools you need to succeed. Happy balancing!