Are you ready to advance your workouts for better results without heavy weights?
The Core Balance Disc is a perfect stepping stone to add intensity to your workouts by adding a balance challenge, which requires multiple muscles to simultaneously work like crazy!
Additional benefits of the Balance Disc are:
- Improved balance and daily functions over the long-term
- Increased fitness level without the use of heavy weights
- Better strength and muscle tone by teaching your body to recruit more muscle fibers
- Improved body awareness
- Helps to activate stabilizer muscles for better weight-lifting performance
Try doing this series of exercises in order as a circuit for a full-body workout, or add a few of them into your normal exercise routine as a warm-up.
Single Leg Raises
Stand on the balance disc with both feet, body straight and core tight.
Side Raises: Once balanced, slowly lift one leg out to the side to approximately 45 degrees, keeping knee straight and toes facing forward. Extend arms or place on your hips to help maintain balance. Pause for 2 seconds, then lower leg until toe just barely touches the ground. Repeat 8-10 times, then switch to the other leg.
Rear Raises: Once balanced, slowly lift one leg behind you to approximately 45 degrees, keeping knee straight and toes facing the floor. Keep upper body as upright as possible, hands extended to the side or on your hips for balance. Pause for 2 seconds, then return to start. Repeat 8-10 times, then switch to the other leg.
Squats
Step onto the balance disc with both feet and brace your core for balance. Once stabilized, stretch arms out in front of you, or place hands behind your head, and slowly bend your knees and waist to perform a squat. Continue squatting until your knees are bent to approximately 90 degrees, then stand back up. Perform as many squats as possible while maintaining balance and good form.
You can also do this with two balance discs about shoulder distance apart, standing with one foot on each. Complete 10-15 reps.
Push-ups
Chest-focused push up: Place two balance discs on the floor slightly wider than shoulder distance, and place one hand on each. Extend legs behind you with only toes touching the floor, then slowly bend elbows and lower yourself toward the floor until chest almost touches. Push up to the starting position to complete one rep.
Tricep-focused push-up: Place both hands on disc and extend legs straight behind you with only toes touching the floor. Keeping core tight and body in a straight line, bend elbows keeping arms against your torso as you lower until chest touches the disc. Push up to starting position complete one rep. Perform 10-15 repetitions.
To make push-up easier, drop knees to the ground.
Bridge
Level 1: Lie on your back with knees bent and set your feet on top of the balance disc (or use two, one under each foot) so heels are underneath knees. Extend arms out at your sides, resting on the floor. Press up through your heels and raise hips toward the ceiling while squeezing your glutes. Hold for 2-3 seconds, then slowly lower hips back to the ground. Repeat 10-15 times.
Level 2: Place one foot on the balance disc with heel under your knee. Fully extend the other leg in front of you, then press up through your heel, using glutes and hamstring to lift hips as high as you can. Extended leg should stay even with your bent leg, so hips and knees are aligned. Hold for 1-2 seconds, then return to start position. Repeat 8-12 times, then switch and repeat on the other leg.
Bicep Curl to Shoulder Press
Level 1: Hold a dumbbell in each hand and carefully step onto the balance disc. Keep your core tight, back straight and chest lifted. Curl: Once stabilized, turn palms up and perform a bicep curl by flexing and bending at the elbow, bringing weights toward your shoulders. Keep elbows by your side the entire time. Press: Rotate arms outward until arms form 90-degree angles and palms are facing forward, then press weights overhead until arms are almost straight. Slowly reverse the shoulder press and bicep curl to the starting position. Perform 10-15 times.
Level 2: Stand on one foot and/or increase weight
Want more exercises? Check out our blog on how to use the Balance Disc to get great abs.