Balance Trainer Portal
To improve your body balance, strength and stability, using a Ball Balance Trainer is recommended. Using this ball can enhance posture and can boost your health. Below are some forms of physical exercises you can do using a balance trainer. These physical activities can improve your overall body balance, can strengthen your core muscles, and can develop your flexibility.
Exercise #1: Bulgarian Split Squat
Body Part: Quadriceps, Glutes, Hamstrings, Calves, Abdominals
Instructions: Start by standing about 2 feet in front the Limm balance trainer. Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the Limm balance trainer. Your leading leg should be half a meter or so in front of it. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes. Drive up through your front heel back to the starting position, again keeping your movements measured.
Exercise #2: Lateral Side Lunge
Body Part: Quadriceps muscle and Glute Max
Instructions: Start with one foot on the Limm balance trainer, Take a large step on your other foot while hinging at the hips to a fully extended side lunge. Pause, then push off from the right foot to rise, taking your right foot back behind your left leg, toes to the ground for a curtsy squat. Push back off and repeat.
Exercise #3: Side Crunch
Body Part: Obliques
Instructions: Lie sideways with one hip on top of the Limm balance trainer. Extend your right leg to the side of the Limm balance trainer and your left leg behind you for stability. Bend your elbows and place your hands behind your ears, palms facing forward. Don't lace your palms behind your head; doing so can create strain in your neck. Exhale and pull your body up toward your lower body, ensuring that your legs stay straight and upper body stays stable. Inhale as you lower back down. Repeat 10 times, then switch sides.
Exercise #4: V - SIT
Body Part: Lower Body
Instructions: The first one is just very basic, where you would sit in a V-Sit. Right here, your butt is in the middle of the balance trainer, hands back so that you have some support. You can put them on the floor as well. You're going to bring your legs up into a V, and you can keep holding on if you need to, in order to stay balanced. If you want to try a more advanced version, then you have to come a little bit forward on the balance trainer. Bring your legs up and then you bring your arms out to the side and hold it.
Exercise #5: Bird Dog
Body Part: Arms, Legs, & Core
Instructions: Place the Limm balance trainer flat down. Get on all fours on the balance trainer. Your knees should be just below the middle and your palms should be toward the top. Your toes will be resting on the ground. Lift your right arm and left leg off the balance trainer simultaneously until they’re parallel to the ground. Keep your hips square to the ball and your neck neutral. Lower your arm and leg back down to the ball and lift the opposite arm and leg.
Exercise #6: Burpee
Body Part: Entire body
Instructions: Stand with your feet at the side of a flat-top up Limm balance trainer. Place your hands on either side of the balance trainer and apply firm body weight. With the weight transferred to your arms, kick your legs out behind you so that you end up in a starting push-up position. Engaging your core to maintain balance, once again transfer your weight through your arms and hop your feet back to the side of the balance trainer. Take hold of the balance trainer and drive upwards through your glutes, raising the balance trainer above your head. Lower the balance trainer back to the starting position to begin another rep.
Exercise #7: Side To Side Squat
Body Part: Glutes and Quads
Instructions: Place the balance trainer flat side down. Start standing with your right side facing the balance trainer. Step your right foot up onto the middle of the balance trainer, maintaining your direction. Squat down, and on the ascent, jump your left foot onto the ball and your right leg to the opposite side of the balance trainer, squatting down again. Rise up, jumping back over the other way.
Exercise #8: Scissors Plank
Body Part: Hip Flexor Muscles
Instructions: Face the limm balance trainer and place your elbows on the trainer directly under your shoulders with your forearms parallel to each other. Elevate your body so it is straight from head to heels with your feet together. Engage your midsection and kick out your feet to a wide comfortable position with minimal hip elevation. Immediately kick your feet back into the starting position and repeat.
Exercise #9: Traveling Push-Ups
Body Part: Core, Pectorals, Deltoids & Triceps
Instructions:Kneel on floor or mat/padded surface. Place left hand on the floor next to the Limm balance trainer & fully extend the arm. Place the right hand in the middle of the Limm balance trainer with the elbow flexed approx. 90 degrees. Slowly flex the elbows, bringing your chest towards the floor, then return to starting position. Now place left hand on Limm balance trainer so both hands are on top of it, while walking your feet over to the right as well so your body is in line with the Limm balance trainer. Keeping your left hand on the Limm balance trainer, place the right hand on the floor next to the Limm balance trainer. Perform push‐up as before. Repeat 10‐12 times, alternating sides with each repetition. For an advanced option, perform the push up while not kneeling.
Exercise #10: Hamstring Tilt
Body Part: Hamstring, Glutes, and Rectus Abdominis
Instructions: Flip the balance trainer, put your feet on the center, and your upper body relaxed. Lift hips slightly not to a full straight position. Next is tilt your heels back and rock the trainer forward and backward working your hamstrings and glutes.
Exercise #11: Ab Twist
Body Part: Core
Instructions: Flip the Limm Balance Trainer the dome-side down on the floor. Come into a plank position, placing your hands on either side of the ball’s rim. Make sure your hands are directly beneath your shoulders and that your hips stay lifted. Raise your left knee up into the right side of your abdomen and your right knee to your left abdomen creating a twist formation. Alternate for 15 to 20 reps.
Exercise #12: Hamstring Flexion
Body Part: Glutes and Core
Instructions: Flip the Limm Balance Trainer the dome-side down on the floor. Lie down on your back and place your feet on top of the trainer. Raise one leg toward the ceiling and push your hips skyward by engaging your glutes and core. Lower, then push your hips up again before touching the floor. Repeat for 10 to 15 reps on each leg.
Exercise #13: Plank With Tilts
Body Part: Core, Knees
Instructions: Place the Limm balance trainer flat side up, and begin in a straight-arm prone plank position. With your back straight and abs drawn up to your spine, apply more pressure to one side of the Limm balance trainer so it tilts down to the ground. Then using your abs, return the balance trainer to starting position. Repeat on the other side. Perform this exercise 10 times per side.
Exercise #14: Good Mornings
Body Part: Core
Instructions: Step on the Limm balance trainer, feet on the center. Put your hands on your hips. Keeping your back flat and core braced, push your hips back, lowering your torso until it is nearly parallel to the floor. Pause, and then return to the starting position.
Exercise #15: Push-Ups
Body Part: Core, chest, arms, lower body.
Instructions: Flip the ball over onto its dome. Grip the sides of the platform or place your hands on top of it and perform a push-up, holding your body in a straight line. Do 10 repetitions.
Exercise #16: Sit-Up
Body Part: Core
Instructions: Sit on the dome with the hips towards the bottom of the dome, knees bent. With hands behind the head or across the chest, roll back until you feel a stretch in the abs. Then contract the abs and curl up. You may need to shift your position to find a spot that works for you. Repeat for 8 to 16 reps.
Exercise #17: Squats
Body Part: Quads, Hamstrings, Glutes, Abs, Calves
Instructions: Stand on the dome with feet slightly forward of center. Bend your knees and squat, as though you're sitting back in a chair. Keep your back straight and your torso up and extend your arms out to help your balance. Lower as far as comfortable and push up. You may need to put your feet in different positions to find one where you can maintain your balance as you squat. This one is harder than it looks. If you want more intensity, hold weights, or use Limm Resistance Bands. Repeat for 8 to 16 reps.
- Before starting any exercise section, perform a light aerobic warm-up and check the balance trainer for any damage.
- Remember to maintain proper posture and spine alignment to decrease the risk of back injuries.
- If you move in a slow, controlled manner throughout a full range of motion and also keep your core muscles tight throughout the movement, then the exercises tend to be most effective.
- It is recommended to rest for 60 seconds between each set and for 90 seconds between different exercises.
- You may consider to place the ball against a wall to use as support in case you have problems with your balance.
- Practice good form and posture when exercising.
- If you keep bouncing on the ball when performing exercises that require bending or twisting the torso, this may cause back injury. Avoid it.
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