Generally made from PVC material that is harmless to the human body, these pads have a diameter ranging from 15 to 75 centimetres. They feature a hollow internal structure and must be inflated for use; the surface comes in two types: smooth and textured (with massage nubs).
Training Principle
This allows the user to exercise whilst in a state of imbalance. When the body is in an unstable position, it stimulates the muscles (particularly the transverse abdominis) and the nervous system, thereby improving the core's balance and stability.
Main Benefits
Strengthens the ankles and improves balance; develops core strength; enhances proprioception and knee stability; and provides a foot massage.
Exercise Methods
All the following exercises follow the training principle of low load and high repetitions. Static exercises should be held for 15–30 seconds per set, whilst dynamic exercises should be repeated at least 10 times per set. Begin by prioritising trunk stability; once movement quality is assured, increase the number of repetitions, or raise the difficulty or intensity.
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