Exercise Balance Pad

Exercise Methods
Every exercise follows the principle of low load, high repetitions. Hold static stances for 15 to 30 seconds and perform dynamic motions for 10 repetitions or more per set. The first step should be to stabilize the torso. Prior to increase repetitions, difficulty, or intensity, make sure you are employing good form.

Stretching the core muscles is one of the objectives of seated core exercise. Stronger core muscles provide proper posture. Through the stretching of the core muscles, exercise promotes better relaxation. For execution, the balancing pad needs to be set up on a chair. Sitting upright, alternately shift your weight to the left and then the right. Lean the upper body sideways such that the foot of the second leg nearly lifts off the ground.

Balance Pad Assisted Training

I. Single-Leg Abduction Training on Balance Pad

Training Objective

Activate and strengthen the hip abductor muscles to enhance pelvic stability.

Training Steps

1. Stand on the balance pad with arms crossed over chest. Lift left foot slightly.

2. Abduct left leg outward to maximum range, hold for 1–2 seconds. Keep right leg straight for support. Torso may lean forward slightly for balance. Return to starting position. Repeat specified number of times, then switch sides.

Precautions: Maintain a straight back throughout the movement, keeping the hips facing directly forward.

Balance Pad Step-Up Single-Leg Hip Lift

Training Purpose

Activate and strengthen the gluteal muscles to enhance pelvic stability.

Training Steps

1. Place a balance pad on a step box. Stand on the balance pad at the edge of the step box with your right foot, left foot suspended. Lower your left hip and place both hands on your waist.

2. Straighten your right leg while lifting your left hip to align both hips horizontally. Hold for 1–2 seconds. Return to the starting position. Repeat the specified number of times before switching sides.

Precautions

Maintain body stability throughout the movement, keeping your hips facing straight forward.