Balance board for weight loss and body shaping: strategies and techniq – Surfin Balance

Balance board for weight loss and body shaping: strategies and techniques for effective training

Do you want to take your fitness plan to the next level and make the calories tumble? Then a balance board could be the secret weapon you've been looking for! There are certain strategies and techniques for an effective workout that will not only improve your balance, but also help you burn calories and improve your body shape. Ready to reach your fitness goals? Then let's dive in!

High intensity balance board training

With balance board training, you can perform a variety of exercises that not only improve your balance but can also burn a lot of calories. All you need is a balance board and the accompanying hemisphere. Here are some of the most effective exercises, ranked by maximum calories burned per hour:

  • Jump Squats:

Place the balance board flat on the floor and stand on it with both feet about shoulder-width apart. Make sure the board is stable before you get into the squat position. As you jump off, keep your knees over your ankles and land gently on the board, maintaining your balance.

β†’ Jump squats are an intense exercise that not only strengthens your leg muscles, but also increases your heart rate and burns a high number of calories. The instability of the balance board also works the stabilizing muscles. This exercise can burn up to 600 calories per hour.

  • Burpees:

Start in a standing position on the balance board. Get into a push-up position by placing your hands on the board and stretching your legs backwards. Perform a push-up, then jump your feet back onto the board and stand up before jumping upwards. Make sure that the board remains stable while you perform the exercise.

β†’ Burpees are a full-body exercise that requires strength, endurance and coordination. By integrating the balance board into the exercise, the level of difficulty is increased, which leads to a higher calorie consumption. Burpees can burn around 500-600 calories per hour.

  • Mountain Climbers:

Start in the push-up position on the balance board, with your hands directly under your shoulders and your legs extended. Alternate bringing your knees towards your chest by pulling them dynamically towards your upper body. Keep your hips stable and avoid tipping the balance board sideways.

β†’ Mountain Climbers are a great exercise for core muscles and endurance. By doing them on a balance board, you increase the difficulty and burn more calories as you also have to maintain your balance. This exercise can burn around 400-500 calories per hour.

  • Plank variations:

Start in the plank position on the balance board, with your elbows directly under your shoulders and your body in a straight line from your head to your heels. Keep your abs engaged and your hips stable as you perform different variations such as side plank, single leg plank or dynamic plank movements.

β†’ Planks are an effective exercise for strengthening the core muscles. By performing plank variations on a balance board, you can increase calorie consumption as you have to constantly tense your muscles to keep your balance. Different plank variations can burn around 300-400 calories per hour. Start your balance board plank training with this workout here.

  • Russian Twists:

Sit on the balance board and lean back slightly, keeping your legs slightly bent and your heels resting on the floor. Hold a weight or medicine ball in front of your chest and twist your upper body alternately to the left and right, keeping your abdominal muscles engaged. Make sure the balance board remains stable as you rotate.

β†’ Russian twists target the oblique abdominal muscles and improve trunk rotation. Performed on a balance board, they require extra stability and strength, resulting in a higher calorie burn. This exercise can burn around 250-350 calories per hour.

It is important to note that the actual calories burned may vary depending on individual body composition, intensity and duration of exercise. Nevertheless, balance board exercises offer a challenging and effective way to burn calories while improving your balance and stability.

How do I put together a workout?

If you're just looking for a ready-made workout to copy, then be sure to watch this video.

To put together an effective trickboard workout yourself, you can combine different exercises and perform them in a circuit or interval-based format. Here's a quick guide on how to put together a balanced workout:

  1. Warm up (5-10 minutes):

- Dynamic stretching and joint mobilization

- Light cardio exercises such as jumping jacks or jogging in place to warm up the body and get the heart rate up.

  1. Main part (20-30 minutes):

- Circuit training: perform each exercise for 45-60 seconds, followed by 15-30 seconds of rest to switch to the next exercise. Repeat the circuit 2-3 times.

- Jump squats

- Burpees

- Mountain Climbers

- Plank variations

- Russian Twists

  1. Cooling down and stretching (5-10 minutes):

- Static stretching exercises for the stressed muscle groups to improve flexibility and prevent muscle soreness.

- Relaxing breathing exercises or yoga poses to calm and regenerate the body.

During the workout, make sure you perform your movements slowly and with control, focusing on correct form and technique. Adapt the intensity to your fitness level by adjusting the number of repetitions, the duration of the exercises or the rest periods between circuits.

It's also important to listen to your body and pay attention to warning signs such as pain or excessive fatigue. Adjust your workout accordingly and give your body enough rest between training sessions.

Want even more variety?

If all of this is still far too easy for you and you would prefer more variety and options, then pay attention now.

Unstable surfaces:

Use your wooden balance board on a soft, unstable surface such as a balance ball, a BOSU ball or a foam mat. This will challenge your stability even more and your muscles will have to work harder to keep your balance.

Adjust the height:

Use a balance board with adjustable height or place it on an elevation such as a step board or bench. This will extend the range of motion and increase the intensity of the workout, especially for exercises like jump squats or burpees.

Add weights:

Hold dumbbells, kettlebells or weight sleeves during your workout to increase resistance and intensify muscle work. This can provide additional challenge, especially with exercises such as Russian twists or plank variations.

Speed variations:

Change the speed and intensity of exercises by combining fast and explosive movements with slow and controlled movements. This helps to activate the muscles in different ways and add variety to the workout.

Use of props:

Use additional props such as resistance bands, medicine balls or balance cushions to diversify the workout and target different muscle groups. For example, you can use resistance bands in exercises such as mountain climbers to increase resistance. There are even special indoor balance boards and outdoor balance boards that allow you to train in all kinds of places!

By integrating these external influences, you can make your balance board training even more challenging and varied, leading to improved fitness and body shaping. Experiment with different variations and find out which ones work best for you and give you the results you want.

Fit as a fiddle thanks to the balance board

Discover the limitless possibilities of training with the Balance Board and immerse yourself in a world of fun and challenge. Regular workouts will not only improve your balance and stability, but also your endurance, strength and body shape. With each workout, you'll feel your body become stronger and more supple, while experiencing a deeper sense of well-being and satisfaction. Start your journey to a fitter and more vital self today and experience the uplifting benefits of holistic training with the Balance Board. Your body will thank you - be ready to experience the change!


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