Training on a roller balance board is a great way to improve stability, strength, coordination and overall fitness. Regardless of your fitness level, balance board exercises will bring many benefits to your body and mind. Let's take a step-by-step look at how to start training on a balance board.

 

Why should you train on a balance board?

Balance boards engage different muscle groups, improve the sense of the body in space (proprioception) and increase cognitive functions such as concentration and memory. Here are some of the benefits you will get:

  1. Strengthening the core muscles: Constant adjustments during balancing engage the core muscles.
  2. Improve balance and coordination: Exercising on an unstable surface improves overall balance and coordination.
  3. Increased cognitive functions: This activity requires mental concentration, improving attention and memory.
  4. Injury prevention: Strengthening of stabilizing muscles, which in turn reduces the risk of falls and joint injuries.
  5. Fun and Exciting Workouts: This is a fun variety to your fitness routine.

 

How to start training on a balance board

Step 1: Choose the right balance board

For this guide, we'll focus on roller balance boards, such as those offered by Solance. They provide dynamic and challenging workouts suitable for different fitness levels.

 

Step 2: Get ready

  1. Find a safe place: Make sure you have enough space to move freely without obstructions.
  2. Use a non-slip surface: Although our roller is covered with cork, which makes it safe for balancing on, for example, the parquet floor, we also recommend using a non-slip surface (such as a yoga mat) to avoid accidental falls.
  3. Wear appropriate shoes or go barefoot: Sports shoes or bare feet are best for better grip and control.

 

Step 3: Basic exercises to get started

1. Basic standing

  • How to perform: Place the balance board on the roller. Stand on the board first with one foot, then the other, stand approximately shoulder-width apart. Find your balance by shifting your weight and keeping your knees slightly bent.
  • Benefits : Improves basic balance and engages core muscles.
     

2. Rocking from side to side

  • How to do it: When you're comfortable standing, start rocking from side to side. Keep your movements controlled and focus on maintaining your balance.
  • Benefits: Improves lateral stability and strengthens legs and core.

 

Step 4: Intermediate level exercises

1. Squats

  • How to do it : Stand on a board with your feet shoulder-width apart. Slowly lower yourself into a squat, keeping your back straight and your core muscles tight. Return to a standing position.
  • Benefits: Strengthens legs, glutes and core, improving balance.
     

2. Plank

  • How to perform: Place your hands on the balance board and straighten your legs behind you, taking the position of the bar. Keep your body in a straight line and engage your core muscles.
  • Benefits: Strengthens the core, shoulders and stabilizing muscles.


3. Lunges

  • How to do it : Place one foot on the board and the other on the floor behind you. Lower into a lunge, keeping your front knee over your ankle. Return to a standing position.
  • Benefits : Improves balance, strengthens legs and buttocks.

 

Step 5: Advanced level exercises

1. Push-ups

  • How to do it: Place your hands on the board in a push-up position. Lower your body to the board and come back up while maintaining control.
  • Benefits: Strengthens pectoral muscles, shoulders, arms and core.


2. Turns on the balance board

  • How to do it : Stand on a plank and roll your torso from side to side, keeping your lower body stable.
  • Benefits: Engages oblique muscles and improves rotational stability.


 

A few more tips

  • Start slow: Start with basic exercises and gradually progress to more complex exercises as your balance improves.
  • Focus: Concentrate on maintaining balance and control with each movement.
  • Engage your core muscles: Always keep your core muscles tight to maintain balance.
  • Practice regularly: Consistency is the key to improving balance and strength.
     

Training on a balance board with a roller is a versatile and effective way to improve your physical and cognitive health. Follow this guide and incorporate exercise into your fitness routine to improve balance, strength, coordination and overall well-being. Start your journey with solance balance boards today and experience the benefits of living in balance.