Balance & Stabilization Training Zone!

Balance Pad Exercises

Balance pad exercises are great when beginning a balance and stability program. The balance pad's surface provides the same degree of instability at the edges as at the center. Use balance pads to change the demand of step ups and step downs or to create a more challenging environment for floor exercises. To ensure safety, use balance pads on a non-slip surface. These exercises are demonstrated using the Airex Balance Pad.

These balance pad exercises are also available as a printable PDF.


Iso Abs

• Support your body weight with one arm on the pad, positioning yourself so that your side faces the floor and feet are stacked.
• Hold for 10 seconds, rest, and repeat on the opposite side.

Iso Abs


Crawls

• Start these in a push up posiition with one or both feet on the floor and the balance pad situated to the left or right of the hands.
• Move the outside hand over the near hand and onto the pad.
• Reverse the movement and repeat.

Crawls

Variations:

• Try placing the pad in different positions around the hands.
• Start in a hands offset position.
• Move your feet as you crawl.

Crawls


Oblique Push Ups

• Peform these with hands on opposite corners of the balance pad and feet stacked out to one side.
Variation: Try performing push ups with one hand on the pad and the other on the floor.

Oblique Push Ups


Lunge On or Off

• Stand with both feet either on or off the balance pad.
• Lunge forward, onto or off the pad.
• Stabilize and return to the upright or starting position.
• Try these laterally, to the rear or as crossovers.

Lunge On or Off


Single Leg Excursion

• Stand on the balance pad on one foot.
• Extend your free leg in front of your torso as far out as possible and hold for 10 seconds.
• Repeat with free leg to the side and rear.
• This exercise can be done in sets and reps or administered as a test to assess rehabilitation progress.

Single Leg Excursion


Step Down

• Stand on a fitness step or plyometric box with the balance bad positioned on the floor or on a step below.
• Step down to the pad and then reverse direction or, depending on your set up, continue to another step.
Variations: Change the height of the box, the speed of the movement, or add dumbbells.

Step Down


Step Up

• Place the pad on a step or box and step onto it.
• Reverse direction and repeat.
Variations: Change the height of the box, the speed of the movement, or add dumbbells.

Step Up


Single Leg Squat

• Stand on the balance pad on one foot, holding a medicine ball or dumbbells in front of you at waist level.
• Squat to a below parallel position while extending the medicine ball or dumbbells forward.
• Return to the upright position and repeat on both sides.
Variations: Practice this exercise on a stable surface first and then try it on a plyo box or step.

Single Leg Squat


Summary

The destabilization created by balance pads adds difficulty and variety, adding balance training and coordination elements to to a number of exercises.



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