Exercise 1 - Balance
Stand with both feet on the balance board, keeping your knees slightly bent.
Try to maintain your balance on the board. The edges of the board should not
touch the floor during this, the board should be in a balanced position.
Exercise 2 - Lunge
Make a large lunge on the balance board. To do this, place your right leg on the
center of the balance board. The knee of the leg in front should thereby not be
out in front of the toes. The leg in back is extended back to a large lunge. Try to
maintain this position as long as possible. During the exercise the upper body
is straight and in a calm position. Then change leg positions, placing your left
leg on the balance board with the right leg extended back.
3 x 20 repetitions, pausing 15 seconds between exercises.
Exercise 3 - Knee lift
Stand with your right foot on the balance board, while trying to keep your
legs slightly bent. Now lift your left knee towards the chest, maintaining
your balance. The edges of the board should not touch the floor during
the exercise, the board should be in a balanced position.
After a few repetitions, switch to the other leg.
Do 30 repetitions per leg, pausing 15 seconds between sessions.
Exercise 4 - Pushup
Assume the pushup position. Clasp the convenient handles on the balance board
with your hands. Now try to maintain the pushup position (as a static exercise).
As another exercise, actively work out by doing pushups. While doing so, the
whole body should be rigid, try not to make a hollow back. The edges of the
board should not touch the floor during the exercise, the board should be in
a balanced position.
Static exercise: 3 x 20 seconds, pausing 15 seconds between sessions.
Pushup: 3 x 20 repetitions, pausing 15 seconds between sessions.
Exercise 5 - Squats
Stand with your right foot on the side of the balance board. Slowly start to
bend your knees, whereby it is important that the upper body remain in a
vertical position and the center of gravity of the buttocks be shifted to the
rear. The edges of the board should not touch the floor during this exercise,
the board should be in a balanced position. After a few repetitions, switch
to the other leg.
30 repetitions per leg, pausing 15 seconds between sessions.
Exercises
