As a runner, your core muscles play a huge role in your training and your racing. This is the foundation of all the movements used in the sport. Because of this, it is essential as a runner to have a strong core. And there has been a quest to find the best way to get a strong and powerful core.

Today, balance board exercises is all the craze in strengthening your core. More and more people are using this. But, what exactly is a balance board?

What is a Balance Board?

The balance board is actually a very simple exercise machine. You take a board, place it on top of a roller, then you try to stand on it. This is the simplest form of the balance board exercises. By simply being able to hold your own, you are already exercising your core much like in planking.

The difference however is that you get a lot more benefits as well. For example, you are able to improve your body’s coordination. This is because it takes a lot of different muscle groups to make those small adjustments to keep you balanced and upright on a moving platform.

Another important thing to know is that there are different types of balance boards. You have wobblers, rockers, spheres and rings, springboards, and more. The basic concept with these is essentially the same where you stand on a moving surface and try to balance it. But, different boards can offer different balance board exercises as well.

How to Use a Balance Board

When it comes to using a balance board and doing exercises, it’s quite simple and straightforward as well. The goal is to stand on the board without falling.

As simple as it sounds though, it can be quite difficult, especially if you don’t have good balance and/or coordination to begin with.

You can begin by trying to stand on the board with feet about shoulder or hip apart. Keep a straight and upright posture. Bend your knees slightly to help you cope with the movements and adjustments. You can have your arms to your front and side to help with the balance.

Once you can stand on the board for at least 30 seconds without fail, then you can move on to the other balance board exercises.

Balance Board Core Exercises

Most of these exercises would be things you’d already be familiar with. The thing is, the addition of the balance board makes them considerably harder and more effective. Here are some of the best core exercises you can focus on using the balance board.

Squats

Squats are great for targeting your lower body muscles as well as your core. This is great for any runner and cyclist.

To do this:

1. Start by getting on the balance board in your normal starting position but with your feet a bit wider apart.
2. Place your arms in front of your or to your side, somewhere you are comfortable with to balance. If you are having a hard time, you can hold onto a stable surface.
3. Now slowly bend your knees and dip your backside down to get into a squat position.
4. Try to get as low as you can without losing your balance.
5. Stand back up by pushing on your heels.
6. Repeat this 10 to 15 times.

Playing Catch Balance Board Exercises

In this exercise, you will be adding a ball to the equation. Ideally, you have a partner to pass the ball to but you can still do it alone by bouncing the ball off a wall.

To do this:

1. Get on your starting position on the balance board.
2. Keep your feet hip or shoulder apart.
3. Toss the ball to your partner or towards the wall and catch it with two hands.
4. Do this 10 times.

Sitting Balance Board Exercises

Ever wondered if you can exercises while sitting down comfortably? Well, this is the answer! Although this is ideally done on a round wobbler.

To do this:

1. Sit on the balance board with your legs crossed. Keep your back straight.
2. Now using your core muscles, try to make circular movements in one direction.
3. After completing one rotation, do it in the other direction.
4. Complete 10 to 12 rotations in total.

If you’re doing this on a board and roller, you can do side to side motion instead. The important thing is you use your core muscles to engage the movement.

You can also up the ante by doing this while kneeling down instead of sitting.

Planking Balance Board Exercises

What happens when you take one of the most dreaded core exercises and partner it with a piece of equipment specific for core training? You get the planking on a balance board!

To do this:

1. Get into your normal plank position
2. Have your balance board under your arms
3. Hold this position for 30 to 60 seconds or as long as you can

If it’s too hard, you can do a straight arm plank instead to get used to it first.