Gym Balance Pad

1 Seated Core Training

Objective: To stretch the core muscles. Strong core muscles ensure an upright, healthy posture. Through exercise, the core muscles are stretched so that they can relax more effectively. Procedure: Place a balance pad on a chair. Whilst sitting upright, shift your weight alternately first to the left and then to the right. Lean your upper body to the side until the foot of the opposite leg almost lifts off the ground. Hold the final position for approximately four to five seconds, then switch sides. Repetition scheme: Approximately 10–15 repetitions.

2 Coordination and Balance Training

Objective: The balance pad has now been transformed into a support training device. First, you should get used to the instability of the ball cushion. The following simple yet essential exercise is ideal for this. Procedure: Maintain your balance on the balance pad without supporting yourself. Place the balance pad on the floor. Stand with both feet in the centre of the balance pad, walk slowly and try to maintain a stable posture with the help of your arms. Tip: You can increase the difficulty of the exercise by walking slowly and lifting your legs alternately. Repetitions: Approximately 10–15 repetitions; perform this exercise on the balance pad seven times.

3 Squat Training

Objective: To strengthen the leg muscles. The unstable surface provides an additional challenge for your leg muscles, as you must maintain your balance whilst performing the standard squat. Method: Stand with your feet on the balance pad in an upright position. Your feet should be hip-width apart. Lower your hips towards the ground until your thighs are roughly parallel to the floor (as if you were sitting on a chair). Then use the strength in your heels to return to an upright position. Tip: Do not let your knees extend beyond your feet. Repetition scheme: 2–3 sets of 10–15 repetitions.