What is a balance board good for? – Surfin Balance

What is a balance board good for?

Imagine you are standing on a narrow board, balancing carefully while your body moves gently back and forth. The world around you suddenly seems to stand still while you concentrate fully on your balance.

Welcome to the fascinating world of balance boards - where fun, fitness and adventure come together on a narrow board. But behind this seemingly simple device lies a multitude of ways to improve your strength, stability and coordination. Dive into the world of balance boards with us and discover how this simple piece of equipment can revolutionize your training!

Which muscles do you train with a balance board?

A balance board is suitable for almost everyone, regardless of fitness level or age. The intensity of the training can be individually adjusted, for example by setting the rollers higher or lower. Different exercises can also be performed on the wobble board, depending on which muscle groups you want to train.

Leg and gluteal muscles

A balance board is a versatile training device that has become increasingly popular in recent years. It consists of a stable board mounted on a ball or roller and is used to improve balance and stability. Training with a balance board is perfect for strengthening the leg and gluteal muscles.

By standing on the unstable surface and maintaining balance, the muscles in the legs and buttocks are activated to stabilize posture. The thigh muscles in particular, including the quadriceps and the leg flexors, are stressed by the constant tensing and balancing.

Core muscles

Strong core muscles are essential for maintaining balance on a balance board. The core is made up of the abdominal, back and lateral abdominal muscles. These muscles are responsible for stabilizing the spine and maintaining good posture. Training on the balance board activates and strengthens them.

Foot muscles

The foot muscles are also strengthened by training on the balance board, although they are often neglected. As the feet are constantly in motion to maintain balance, the muscles in the feet, including the toes, are used. This is particularly beneficial for people who sit a lot or work in shoes with little support.

Back muscles

The back muscles are often weakened by one-sided movements and a lack of movement in everyday life. Training on the balance board strengthens the back muscles. They help to maintain balance and stabilize the spine. Strong back muscles can prevent back problems and promote better posture.

Shoulder muscles

The shoulder muscles are also involved in stabilizing the body on the balance board. During training, the arms and shoulders must be active to maintain balance and counterbalance the movements. This trains and strengthens the muscles in the shoulders, including the deltoid and trapezius muscles.

Coordination and balance training

Training with a balance board is also ideal for improving coordination and balance. As the board has an unstable surface, different muscles have to be activated simultaneously to maintain balance. This can help to prevent injuries in everyday life and improve athletic performance.

Are there any disadvantages?

Now that we know about so many great and positive effects of the balance board, the question arises as to whether balance boards actually only have advantages? Let's take a look at the sports equipment from all angles. How effective is a balance board really and are there any disadvantages?

1. risk of injury

There is a certain risk of injury when training on a balance board, as you are moving on an unstable surface. Beginners in particular should therefore be careful and approach training slowly. Suitable shoes should also always be worn to avoid slipping.

2. limited training options

Despite the versatility of training on the balance board, there are certain limitations when it comes to exercises. For example, it is not possible to specifically train the arm muscles, as these are not activated when balancing on the board.

3. high price

Another disadvantage of a balance board is the high price. You often have to dig deep into your pockets for a high-quality board. This can be a deterrent for many, especially when you consider that there are also cheaper alternatives for body balance training.

The positives outweigh the negatives

A balance board offers many advantages for effective full-body training. It improves body balance and stability, strengthens the deeper muscles and is suitable for almost all fitness levels. However, you should be aware that there are also certain disadvantages, such as the risk of injury and the high price. Nevertheless, a balance board can be a useful addition to a varied training program.

How long should balance board training last?

Balance boards are used by athletes, therapists and fitness enthusiasts alike. But how long should you train on a balance board every day to achieve the best results?

The recommended training duration depends on various factors, such as fitness level, experience with balance boards, individual goals and physical condition. However, there are some general guidelines that can help determine the optimal duration of training on the balance board.

Start slowly

Beginners on a balance board should start with short training sessions. It is important to slowly accustom the body to the unfamiliar movements and the feeling of balance. At the beginning, 10 minutes a day is enough to challenge the body and strengthen the muscles. The intensity of the training can be increased by using pads or unstable surfaces on the balance board.

Once balance is improved and the body is used to the movements, the training time can be increased to 20-30 minutes per day. During this time, various exercises can be tried out to further improve coordination and stability.

For advanced users or people with a higher fitness level, the daily training time on the balance board can be increased to 45-60 minutes. However, it is important to take breaks during training and listen to your body. If fatigue or pain occurs, training should be interrupted immediately to avoid injury.

Plan for variety

It is also important to combine training time on the balance board with other sports and exercises. Balance boards can be a great addition to an existing fitness program, but it is important to challenge the body with other exercises as well. A balanced mix of strength training, endurance sports and flexibility exercises will help to strengthen the body holistically and prevent injuries.

It should also be noted that the daily training duration on the balance board does not always have to be constant. It is important to regularly set yourself new challenges in order to make progress. This can be achieved by using different balance board models or by increasing the difficulty of the exercises.

Correct execution first

Apart from the duration of the training, it is also important to ensure the correct posture during training. An upright posture, active abdominal muscles and a firm stance are crucial for getting the most out of your training.

Which balance board is suitable for beginners?

First of all, you should be aware that there is no one perfect balance board for beginners. Instead, there are different variants with different properties and possible uses. The right board for you therefore depends on your individual goals and requirements. However, with so many options available, it can be overwhelming for beginners to choose the right balance board.

The different types of balance boards

  1. Traditional balance board: The traditional balance board consists of a simple board that rests on an unstable base. These boards are ideal for beginners as they provide a good balance exercise without causing too much instability. They are easy to use and are good for basic core muscle strengthening exercises and balance training.

  1. Wooden balance board: Wooden balance boards are a popular choice for beginners as they are robust and durable. They offer a stable surface and are easy to use. Wooden balance boards often have a natural, aesthetic look and can easily be used both indoors and outdoors as an outdoor board.

  1. Balance board for children: If you are looking for a balance board for children, there are special boards designed for children. These boards often have colorful designs and a more stable base to meet the needs and abilities of children. They are a fun way for children to develop their balance skills and stay active.

  1. Wobble balance board: Wobble boards are also known as yoga balance boards and have a hemispherical base that tilts in all directions. They provide a very unstable surface and require strong core muscles to maintain balance. Although they are more challenging, they can still be suitable for beginners as they can help to effectively strengthen the core muscles.
  2. Trick Balance Board: Buying a trick board as a balance board is particularly recommended for people who already have advanced balance skills and are looking for an extra challenge. Trick boards, also known as trick balance boards or balance trick boards, are specifically designed for more advanced users who are looking for more than just simple balancing on a board.

Best entry level options

For beginners, traditional balance boards and wooden balance boards are recommended as good entry-level options. These boards provide a solid base for balance training and are easy to use. It is best to consider in advance whether an indoor board is enough for you or whether you would rather invest in a more flexible outdoor balance board. It is important to start slowly and gradually increase the intensity of your training to avoid injury. Whichever balance board you choose, it's a great way to improve your balance and stability and achieve your fitness goals.

When do you start?

With the variety of balance boards and the numerous benefits they offer, it's clear that they can have an important place in any fitness routine. From strengthening core muscles to improving balance and coordination, they offer a comprehensive way to train the body holistically. And while it takes some time to get used to exercising on a balance board, the long-term health and fitness benefits cannot be overlooked. Whether you're a beginner or experienced, a balance board can help you achieve your fitness goals and take your training to the next level. So don't let the challenges put you off - grab a balance board and start improving your balance, stability and strength today!

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