URBNFit Wooden Balance Board for Balance Training
UrbnFIT balance board is used for improving body balance as well as muscle coordination. It improves your flexibility and also positively affects your core strength. You can use it for performing numerous types of training, including weight lifting, yoga and balance improving exercises. You can keep it in your backpack and take it anywhere, from your gym to your office or to a park.
Balance Board Workout Guide
Athletic Stance for Reduced Injury Risk
Whether it is strength training, cross-fit, yoga or any sport your body posture is always going to play an important role. Athletic Stance exercise aims at improving your body posture so that the risk of injury is reduced. Start by standing straight on the balance board with your feet shoulder width apart. Push your hips back as if you are about to squat. Your knees will bend. Make sure that you do not take your knees too much forward. Keep your upper body upright and keep looking in front of you. Stretch your hands forward or clasp them in “Namaste” position. Your legs below your knees, it would be close to being vertical and your shoulders will be right above your toes. Pause for as long as you can and return to the starting position.
Single Leg Athletic Stance For Better Posture
Improve your balance and posture by taking the athletic stance one step forward. Stand on the balance board in the athletic stance position and lift one of your legs in the air so that your shin and foot are parallel to the floor and you balance yourself on one leg. Your hands should be clasped together or stretched forward. Maintain your position for as long as you can and return. Repeat if you can.
Standing Lunges for Rock Hard Legs
Stand on your balance board. Spread your legs shoulder width apart. Keep your hands on your hips. Lift your right leg as if you are about to take a long step forward and land it directly in front of you so that your knee is at right angle to the floor and your other leg is parallel to the ground with its toe pushing against the floor. Get back to the starting position and repeat the movement with the other leg. Do three to four sets of 12-15 repetitions.
Squats for Awesome Glutes
Get up on your balance board. Stand Upright. Your feet should be as wide as your shoulders. Your toes pointing slightly outwards. Stretch your hands forward or keep them on your hips. Think of the ease with which a child squats. Lower your hips as if you are about to touch the floor. If you are already experienced, going low would not be a problem, but if you are a beginner then keep it easy for yourself and go as low as easily possible. Pause and lift up to your starting position. Three to four sets of 12-16 repetitions would be sufficient for you to get your glutes in shape.
See-Saw for Stronger Glutes & Knees
Stand on your balance board with both your feet at the corners of the board. Get into the squatting position by lowering your hips and keeping your upper body straight. Clasp your hands or touch them against each other. Apply pressure on one side of the board with your foot and tilt the board slowly so that your weight shifts to one side. Then repeat the same for the other side. Do 10-16 repetitions with three to four sets of this exercise to increase your lower back flexibility as well as for improving your glutes and knees.
Side Step for Stronger Shins & Hips
Stand upright with one foot on the ground and the other one on the balance board. The board should be on the side that you are going to stretch. Keep your foot flat on the board with your toes facing forward. Tilt to the other side so that the leg which is on the board is all stretched out. Using the hand on the same side try touching the outer side of your other leg. Pause for a minute. Repeat the same process for the other leg.
Side Planking for Static Power
This is one of the variations of planking. Lie down in a lateral position with your legs and feet resting on one another and your feet on the balance board in a way that both form a parallel line with the floor. Keep one hand on your hip and lift yourself up using the other elbow. Your hand should be completely aligned with your shoulder and your arm should be pointing straight forward. Your pressure should be on your hand and not on your shoulders. Lift yourself up enough so that your body is at-least at an angle of 30 degrees from the floor. Hold this position for as long as you can. If you are a beginner 30 seconds would be enough, but you must aim to reach a hold time of more than one minute.
Push-Ups for Power Pectorals
With your hands on the balance board, stretched a little wider than your shoulders and your legs spread at somewhat the same width and your toes pushing against the floor, lower your body so that your chest almost touches the floor. Pause to feel your muscles and return to the starting position. 10-14 repetitions and three to four sets of push-ups should be enough to bring your upper body in shape.
Decline Push Ups for Lower Chest
With your feet resting on the board and your upper body lower than your lower body, spread your arms a little wider than your shoulders and your legs should be stretched outwards with your toes pushing against the floor. Lower your upper body so that your chest comes close to the floor. Pause and return to the original position. Repeat 10-14 times with three to four sets of decline push-ups to get the best out of your workout.