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10 Balance Trainer exercises you can do at home

 

 

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The Balance Trainer is possibly the most versatile piece of home gym equipment you can own, and you can get it for less than a month membership to the gym (and you won’t have to fight for parking). We’ve created 10 Balance Trainer exercises for your home gym–and these don’t even begin to cover how you can use it for your arms and back. Try them out, it’s already beach season as far as we’re concerned.

 

1. Squat Progression 

Muscles: Glutes, Hamstrings, Quads

3 sets with 10 repetitions

Start with one Balance Trainer on floor. Place foot in center of Balance Trainer and other foot on the floor. With elbows up, arms crossed and back straight, squat up and down. For more of a challenge use two Balance Trainers, with feet centered on each disc shoulder width apart. Keep arms crossed, back straight and core tight. Push through your heels as you come up.

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2. Core Stabilizer Progression

Muscles: Core

15-30 seconds, or 3 sets with 10 repetitions

Start by sitting in middle of Balance Trainer. Arms should be crossed over chest. Slightly lean back, engaging your core muscles, protecting lower back. Hold 15-30 seconds at a time. Come back up to starting position. For a more difficult challenge, lift one foot off the floor while leaning back. Next lift both feet off floor while leaning slightly back. Hold 15-30 seconds. Add a twist with hands clasped and arms extended, and slight bend at elbows. Turn slowly from side to side. Start with both feet on the ground, and progress to one foot lifted and then both feet lifted off floor. Try 3 sets with 10 repetitions.

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3. Walking

Muscles: Core, Glutes, Quads

1 minute at a time With your hands on your hips, place feet centered on Balance Trainer, under your shoulders. Slightly lift one foot up and then the other for about a minute at a time, slowly shifting your weight from one side to the other. Core should be held tight, engaging all core muscles. For a more difficult exercise, swing your arms at your side while walking on Balance Trainer.

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4. Hip Bridge Progression

Muscles: Core, Glutes

3 sets of 10 repetitions with two feet or 2 sets of 10 repetitions with one leg raised

Lie flat on floor with both feet on top of Balance Trainer. Contract glutes and lift hips up, making a straight line from knees to shoulders. Slowly lower and lift hips. Back should remain straight with a tight core. To make more challenging, lift one foot and extend, lining knees up straight. Raise and lower hips, pushing through the heel of the foot on the Balance Trainer.

 

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5. Plank Progression

Muscles: Core

30-60 seconds then rest

With Balance Trainer on floor, place elbows and forearms in the middle of Balance Trainer. Start with knees on the ground, engaging core muscles. Keep back flat and straight. Hold for 30-60 seconds. To challenge your core further, straighten out knees with the balls of feet on the floor. Finally take feet out and in, or jump feet in and out. To increase exercise intensity, touch knees to the ground one at a time, or keep the legs straight and raise the hips up and down.

 

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6. Push-up

 

Muscles: Chest, Rear Delts, Rotator Cuff

3 sets with 10 repetitions

With Balance Trainer on floor, place one hand in center of Balance Trainer with other hand on floor. Lower the chest toward floor. Do 10 push-ups, switch sides, and do 10 push-ups on other side. For more advanced training, place Balance Trainer on floor beneath middle of chest. Start with one hand in center of Balance Trainer then switch hands as you go up. Come down with opposite hand in center of Balance Trainer. Inhale at beginning of exerciser and exhale while moving across to other hand.

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7. Reverse Lunge

 

Muscles: Glutes, Hamstrings, Quads

3 sets with 10 repetitions, each leg

Place Balance Trainer on floor, with one foot in center of Balance Trainer. Take a step back to lunge. Bend knees keeping the front knee over the ankle, and lowering the back knee towards the floor. Switch legs and repeat. Keep back straight with core muscles tight. Cross arms or keep down at sides.

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8. Side Lunge

Muscles: Glutes, Hamstrings, Quads

3 sets with 10 repetitions, each leg

With Balance Trainer on floor, start with one foot in the middle, feet out wide. Keep core in tight, sit hips back and keep spine straight as you slowly bend the leg on the Balance Trainer. Push back to starting position. For more advanced training, take foot off Balance Trainer as you straighten up and put foot back on Balance Trainer as you bend back down.

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9. Single Leg Hold Progression

Muscles: Core

Up to 1 minute, or 3 sets of 12 repetitions with tapping

With Balance Trainer on floor, put one foot in the middle of Balance Trainer and lift other foot slightly off floor. Hold up to one minute. For more of a challenge, close your eyes while balancing. Tap foot that is off the floor to the front, side and back.

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10. Squat & Side Crunch

 

Muscles: Core, Glutes, Obliques, Quads

3 sets with 10 repetitions

Using 2 Balance Trainers, place each foot in the center of discs, shoulder width apart. Place hands behind your head, elbows open, and squat. Add a side crunch by lifting one knee to the side as you stand. Switch legs on each squat/crunch.

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