A balance board that delivers a workout simply by standing on it for 20 minutes a day!
A balance board that allows you to easily exercise your core just by standing on it. With so many fitness products available that offer effective workouts in a short space of time, it can be hard to know which one to choose. That's why we've compared the most popular balance boards with the advice of experts. We've uncovered recommendations that you wouldn't be able to discover from word of mouth alone. Here's how to use them!
What is a balance board?
Do you feel the need to exercise, but find it hard to maintain the motivation for gruelling muscle training? Even if you want to go to the gym, it costs money, and making a special trip out is a hassle.
What kind of exercise is a balance board? A balance board is a training aid shaped like a disc that you can use whilst squatting or standing on it. It is also known as a 'balance pad' or 'balance cushion'.
What are the benefits of a balance board?
Using a balance board is particularly effective for training the 'core'. This refers to the central part of the body, excluding the neck, arms and legs.
The core is also known as the 'abdominal cavity' and is surrounded by four muscle groups: the diaphragm, the transverse abdominis, the multifidus and the pelvic floor muscles. A balance board is the ideal piece of equipment for training these core muscles.
What are the characteristics of a balance board?
The appeal of the balance board lies in its effectiveness and simplicity. Using a balance board whilst performing abdominal exercises or squats increases the load and produces noticeable results in a short space of time. Consequently, it is widely adopted in training for various sports such as golf, tennis, baseball and football; furthermore, it is utilised in rehabilitation programmes and to promote the health of older adults.
What are the benefits of a balance board? There are three main advantages: 'Just 10 minutes a day yields significant fitness results in a short time', 'You only need a small amount of space to exercise, so it doesn't take up much room at home', and 'It's affordable and offers excellent value for money'.
However, when it comes to purchasing one, there are so many products available from various manufacturers and retailers that it can be difficult to know which one to choose.
Consequently, MONOQLO magazine has compared popular balance boards that can be easily purchased online. We have also identified recommended methods that allow even beginners to train comfortably at home.
How should you choose a balance board?
In this issue, *MONOQLO* magazine compares popular balance boards available for purchase online via platforms such as Amazon, Rakuten Ichiba and Yahoo! Shopping.
According to the expert who assisted with the testing, rubber-padded models (commonly known as balance discs) offer a high level of resistance and are suited to advanced users. For this comparison, both round and square models were selected.
How were the balance boards tested?
After professionals actually used them, the design was rigorously assessed for factors such as whether the resistance level was appropriate, comfort and slip resistance. Furthermore, this test focused on the 'resistance' category for a comprehensive evaluation.
So, here are our recommended balance boards, listed in order of highest to lowest rating.
Which balance boards are recommended?
[1st Place] Amazon's Basic 'Wooden Balance Board'
Thanks to its outstanding stability, even first-timers need not be afraid! It offers a high level of challenge and can be used for extended periods! Topping the balance board recommendation rankings and awarded an A+ rating by bestbuy.com is Amazon's basic 'Wooden Balance Board'. Although it is easy to stand on, maintaining an upright posture is challenging, making it quite demanding. It is ideal for beginners!
Key recommendations: It offers a stable feel, making it easy for beginners to use; it provides a high level of resistance and a long lifespan; it causes no discomfort to the feet and is slip-resistant. It's very easy to stand on for the first time! As it offers excellent resistance, simply standing on it counts as a workout. Two points on the underside and the edges of the board grip the floor firmly, so it doesn't wobble. Although the contact area with the floor is small, it's rigid and has a strong load-bearing capacity; the non-slip surface fits snugly against the soles of your feet! The non-slip pads are as rough as a file, so you don't need to worry about your feet slipping.
[2nd Place] PROIRON 'Balance Board'
Ranked second in our balance board recommendations for beginners is the PROIRON 'Balance Board', which received an A rating. It's easy to maintain balance on, making it ideal for first-time users. Key recommendations include the ease of maintaining balance, which allows for a variety of movements. It's also relatively easy to use, and the large rubber anti-slip pads provide a stable feel.
[3rd Place] DABADA 'Balance Board'
With its minimalist design and popular colour scheme, the DABADA 'Balance Board'-rated A-takes joint second place in the balance board recommendations ranking.
It is almost identical to the PROIRON 'Balance Board'. Either one is a good choice. Key recommendations include its suitability for plank exercises and squats, its non-slip surface, ease of use, minimalist design and popular colour scheme. Like the PROIRON 'Balance Board', it can also be used for plank exercises and squats. It is non-slip and easy to use.
These are the top three from our comparison; next, we'll explain how to use a balance board.
How to use a balance board?
1: Just step onto it! Start by trying to stand for 5 seconds
If you're not used to it, you can start by placing your hands on the wall to prevent falling.
Once you can stand without holding on, start by holding the position for 5 seconds and gradually increase the duration; standing for around 20 minutes a day is considered a good goal.
For more advanced users who aren't satisfied with simply standing, you can increase the intensity by incorporating planks and lunges, or by performing squats whilst standing – the range of applications is quite extensive.
2: Don't overthink it – just stand on it every day!
The greatest advantage of a balance board is that simply standing on it exercises your core muscles. Stick with it every day!
What are the benefits of core training?
Here are the five main benefits of core training.
1: Stretches the body and improves posture. Core training stabilises the lumbar spine, increases intra-abdominal pressure, straightens the spine and improves posture.
People who usually hunch over a desk can improve their posture through core training.
2: Improved athletic performance. It is said that core training stabilises the entire body, making movements of the arms and legs smoother. Consequently, you can expect to see improvements in your sporting technique and performance.
3: Building a body that maintains a healthy weight. The core contains a large amount of energy-consuming muscle. Therefore, stimulating and exercising these muscles can boost your basal metabolic rate, helping you maintain a healthy weight.
4: Relieving Shoulder Stiffness and Lower Back Pain. Core exercises strengthen the muscles, reducing the strain on bones and joints. They can also correct misalignments of the spine and pelvis, thereby alleviating shoulder stiffness and lower back pain.
5: Preventing Injuries. A weak core increases the risk of tripping or falling. Older people, in particular, should take care. Core exercises can help prevent falls and injuries.
