Balance boards are perfect for improving balance, stability, and core strength. This 20-minute routine combines yoga, fitness, and dynamic exercises for a complete workout.
Warming Up (3 minutes)
Board Marching – 1 minute
Stand upright on the board and alternately lift your knees as if marching.
Focus on small, controlled movements.
Arm Circles on the board – 1 minute
Balance and make large circles with your arms.
Activates shoulders and core.
Mini Squats – 1 minute
Lower slightly into a squat and come back up.
Prepare your legs and core for the exercises.
Circuit 1: Yoga & Stability (5 minutes)
Tree Pose – 1 minute per leg
Place one foot against the other leg on the board.
Breathe deeply, focusing on balance.
Tip: Close your eyes for an extra challenge.
Downward Dog – 1 minute
Place your hands on the board, hips raised.
Gently walk your feet back and forth to activate your core and legs.
Plank – 1 minute
Hands on the board, body in a straight line from head to heels.
Engage your abs, alternately lift a leg or tap your shoulders for an extra challenge.
Circuit 2: Strength & Core (8 minutes)
Squats on the board – 2 minutes
Both feet on the board, slowly lower into a squat.
Variations: jump squats or single-leg squats for an extra challenge.
Push-ups on the board – 2 minutes
Hands on the board, body straight.
Variations: Spiderman push-ups or shoulder taps for extra core activation.
Mountain Climbers on the board – 2 minutes
From a plank position, alternately bring your knees to your chest.
Keep your core tight and hips stable.
Side-to-Side Hops – 2 minutes
Carefully hop from left to right over the board.
Improves coordination, legs, and balance.
Circuit 3: Balance & Core (4 minutes)
Balance Holds – 1 minute per leg
Stand upright on the board with one leg slightly lifted.
Try small arm or leg movements for an extra challenge.
Bird Dog on the board – 2 minutes
On your hands and knees on the board, alternately extend an arm and the opposite leg.
Keep the movement slow and controlled.
Cooling Down & Stretch (3 minutes)
Seated Forward Fold on the board – 1 minute
Sit on the board and reach for your feet.
Relax your back and hamstrings.
Standing Side Stretch – 1 minute
Stand on the board, alternately reaching to the left and right.
Stretch your side muscles and core.
Deep Breathing & Balance Reset – 1 minute
Stand still, breathe in and out deeply.
Feel your balance and breathing reset.
