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10 Exercises You Can Do With a Balance Trainer

January 14, 2023 4 min read

10 Exercises You Can Do With a Balance Trainer

What is a Balance Trainer?

A balance trainer is a piece of exercise equipment designed to help you improve your balance, flexibility, coordination, and strength. It’s often compared to an exercise ball, but instead of sitting on it, you stand on the balance trainer, which can make all kinds of exercises more challenging and effective. Balance trainers come in all shapes and sizes, from full body balance trainers that let you do more active exercises like squats and burpees, to smaller balance discs that are perfect for yoga or Pilates.

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Benefits of Using a Balance Trainer

Using a balance trainer can be incredibly beneficial to your overall health and fitness level. For starters, balance training helps improve your proprioception, which is your body’s ability to sense its own position in space and react accordingly. This means that you will become better at controlling your movements, making you stronger, faster, and more agile. Balance training also helps to strengthen your core muscles and improve your balance, both of which are essential for any kind of physical activity.

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In addition to improving physical performance, balance training can also help reduce stress, improve posture, and even prevent injuries. Since you’re constantly engaging your core muscles, balance trainers help to stabilize your spine and improve your posture. And because using a balance trainer requires you to consciously engage your muscles, it helps to reduce tension and stress.

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10 Exercises You Can Do With a Balance Trainer

Balance trainers are incredibly versatile pieces of exercise equipment, so there are plenty of exercises you can do with them. Here are 10 exercises you can do with a balance trainer:

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1. Single Leg Squat

The single leg squat is a great way to challenge your balance and build strength in your lower body. To do this exercise, stand on one foot on the balance trainer and use your arms to help you maintain your balance. Slowly lower your body into a squat position and then push back up to starting position. Make sure to keep your chest up and your knee over your toes as you perform the squat. For an extra challenge, try doing the single leg squat with your eyes closed.

2. Lunges

Lunges are a great way to work your glutes, quads, hamstrings, and calves. To do this exercise, stand on one foot on the balance trainer and hold your arms out to the side for balance. Then, take a long step forward with your other foot and lower your body until your back knee almost touches the ground. Push off your front foot to return to starting position and repeat on the other side.

3. Push-Ups

Push-ups are a classic exercise that target your chest, shoulders, and triceps. To do this exercise on a balance trainer, start in a plank position with your hands resting on the balance trainer. Lower your body until your elbows reach a 90 degree angle and then push back up to starting position. For an extra challenge, try lifting one foot off the balance trainer while you do the push-ups.

4. Plank

The plank is one of the best exercises for strengthening your core muscles. To do this exercise on a balance trainer, start in a plank position with your hands resting on the balance trainer. Make sure your body is in a straight line and hold this position for 30 seconds to 1 minute. You can make this exercise more challenging by lifting one foot off the balance trainer and holding it in the air for the duration of the plank.

5. Glute Bridges

Glute bridges are a great way to target your glutes and hamstrings. To do this exercise, lie on your back with your feet resting on the balance trainer. Lift your hips off the ground and squeeze your glutes at the top of the movement. Hold this position for a few seconds and then slowly lower your hips back down to the ground. Repeat this movement 10-15 times.

6. Step-Ups

Step-ups are a great exercise for building strength in your legs. To do this exercise, stand in front of the balance trainer and place one foot on the trainer. Push off your foot to lift your body onto the balance trainer and then step back down with your other foot. Repeat this movement 10-15 times before switching sides.

7. Bear Crawl

The bear crawl is a great way to get your heart rate up while working your entire body. To do this exercise, start in a standing position with your feet on the balance trainer. Crouch down into a bear crawl position and then crawl forward, keeping your feet on the balance trainer the entire time. Make sure to keep your back and arms straight and your head up as you crawl forward.

8. Hamstring Curls

Hamstring curls are a great way to strengthen your hamstrings and glutes. To do this exercise, start by lying on your back with your heels resting on the balance trainer. Lift your hips off the ground and then curl your heels towards your butt. Hold this position for a few seconds and then slowly lower your hips back down to the ground. Repeat this movement 10-15 times.

9. Overhead Press

The overhead press is a great way to work your shoulders and upper back. To do this exercise, stand on the balance trainer and hold a dumbbell in each hand. Press the weights straight up above your head and then lower them back down to starting position. Make sure to keep your core engaged and your back straight throughout the exercise.

10. Tricep Dips

Tricep dips are a great way to target your triceps. To do this exercise, stand on the balance trainer and place your hands behind your hips. Bend your elbows and lower your body until your elbows reach a 90 degree angle. Then, push back up to starting position and repeat 10-15 times.

As you can see, there are many different exercises you can do with a balance trainer. Not only do these exercises help improve your balance, coordination, and strength, but they also help reduce stress, improve posture, and prevent injuries. So if you’re looking for a fun and effective way to workout, give balance training a try!