The Balance Station is an excellent piece of equipment for gaining flexibility, strength, balance, and working your stabilizing muscles.
Thanks to its design, you can perform countless exercises with the Balance Station, working various muscles in your body.
So, here are 6 exercise suggestions to try in your next workout!
Exercise 1: Plank
Targets: Core, shoulders, and lower body
Place the ball with the smooth side facing down. Rest your forearms on the ball and get into a plank position, keeping your shoulders in line with your elbows. Your body should form a straight line from head to toe.
Engage your abs and glutes to achieve this. You can hold this position for as long as needed based on your fitness level. If you’re more advanced, you can even place weight on your back to add extra resistance. You can use weight plates for the extra weight.
Exercise 2: Side Plank
Targets: Core, shoulders, and lower body
Start by resting your right forearm on the ball, place your left foot on top of your right, and lift your body off the floor.
Make sure your body is in a straight line from head to toe. Engage your abs and glutes just as in the first exercise. Hold this position for as long as needed based on your fitness level. And just like with the plank, you can add weight for extra resistance.
Exercise 3: Single-Leg Bridge
Targets: Core, glutes, and hamstrings
Lie down with your back on the floor and your right foot resting on the Balance Station (on the spherical part). Extend your left leg toward the ceiling, and place your arms on the floor alongside your body, palms facing up.
Push down with your right foot to lift your torso until it is aligned with your right thigh. Hold the position for 2 seconds, then slowly lower your torso. Repeat 12–15 times, then switch sides.
If you’re more advanced, you can add ankle weights to your ankles to increase resistance.
Exercise 4: Mountain Climbers
Targets: Core, shoulders, and lower body
Flip the Balance Station to the opposite side, with the smooth surface facing up. Grab the sides of the ball and get into a plank position. Perform a running motion, bringing your knees to your chest as fast as possible.
Exercise 5: Push-up
Targets: Core, chest, triceps, and shoulders
Place the Balance Station with the smooth surface facing up. Grasp the sides of the ball and perform a push-up, keeping your body in a straight line at all times. Here, you can also add extra weight if you’re more advanced.
Exercise 6: Squat and Jump
Targets: Core, glutes, quadriceps, and hamstrings
Place the Balance Station again with the smooth surface facing down. Place both feet on the Balance Station, shoulder-width apart. Rest both hands on the ball and jump off it. Then, perform a squat and jump back onto the Balance Station with both feet. Repeat this exercise 12 to 15 times.
You can also use ankle weights here to add extra resistance.
We hope you’ve found some new exercises to incorporate into your next workout!
