RollingSands Harmony Blog

Following are some exercises that you can perform on the Balance Board (or also known as a wobble board). These exercises are listed from easiest (#1) to hardest (#10). We’d strongly recommend that beginners start with #1 and progress down the list as their strength, balance, and reaction times improve. Doing so with a chair or wall near by is helpful too. As you improve, you’ll use these props less and less, but it’s nice to have them near you if you need the extra support!  Once you feel strong enough and comfortable enough, then challenge yourself without a wall or chair…starting from the beginning.

We carry a wood Balance Board by TKO. They look simple enough, but can be quite challenging (especially for beginners). They are great for athletes who depend on agility and need to perform quick turns on their feet (basketball players and soccer players, for example). Balance boards will strengthen the ankles and lower legs in addition to training proprioceptors, which are sensors in our bodies that warn us that our ankles are turning over. This is why they are also used in rehab therapy for people who have twisted or injured their ankles.  It’s a good tool for anyone looking to improve strength and balance.

Exercises to do on a Balance Board:

1.  Sitting on the floor, place the balance board under the feet and slowly rotate it a number of times in each direction.

2.  Stand on the balance board, feet shoulder-width apart.  Hold on to a chair for support if needed and rock the board forwards and backwards, then side to side.  Do this for 2 to 3 minutes.

3.  Stand on the balance board, feet shoulder-width apart.  Rotate the balance board round so that the edge of the board is in contact with the floor at all times.  Do this for 2 to 3 minutes.

4.  Stand on the balance board, feet shoulder-width apart.  Rock the board front to back for one minute then side to side for one minute.

5.  Balance on the balance board for as long as you can without the edges touching the floor.  Aim for over 2 minutes without touching the floor.

6.  Rotate the balance board in a circle, but do not allow the edge of the board to touch the floor.  Aim for 2 minutes.

7.  Stand on the balance board with one leg.  Rock the board from front to back for 1 minute and then side to side for 1 minute.

8.  Stand on the balance board with one leg.  Rotate the board in a circular motion in one direction for 1 minute then repeat in the other direction.

9.  Stand on the balance board with one leg.  Try to stay balanced.  How long can you hold it?

10.  When you have mastered all of the above you should have strong, stable ankles and be an expert.   Want to challenge yourself further?  Try these exercises with your eyes closed!

Following are just three arm strength training exercises that you can do with Soft-Weighted Toning Balls. For an added challenge you can add a Stability Ball with the Triceps Kickback (as shown).

Curls and Triceps Kickback & Extension

Curls

Standing with feet shoulder-width apart, hold a Soft Weighted Ball in each hand down to your sides.  Keeping upper arms tight to your sides, bend elbows and curl Soft Weighted balls up to chest height.  Lower Soft Weighted Balls slowly to start position.

Triceps Kickback

Start by placing left hand on top of Burst-Resistant Exercise Ball while holding Soft Weighted Ball in right hand.  With feet shoulder-width apart, bend knees slightly and distribute weight evenly between left hand and feet.  Keeping right elbow close to your side and upper arm parallel to the floor, press Soft Weighted Ball back until your arm is completely extended behind you.  Slowly bend elbow and repeat.  Alternate arms after one set.

Triceps Extension

Standing with feet shoulder-width apart hold the Soft Weighted Ball above your head with arms straight.  Bend elbows and lower Soft Weighted Ball slowly behind your head.  Straighten arms into starting position.  Repeat.

This information was provided by Natural Fitness, an eco-friendly yoga and fitness manufacturer.  We offer many Natural Fitness products, including these phthalate-free PVC products, hemp yoga straps, and more.

The last of the 4-part series on Exercises on a Stability Ball from Sunny.  This group of exercises shows how to improve upper body strength with an exercise ball.  To see all exercises on Stability Balls, click on the Stability Ball tag to the right.

General Instructions

• As with any exercise product or program, consult your physician before beginning.
• Be sure to warm up before each exercise.
• Follow the instructions.
• Keep your abdominal muscles contracted and maintain good posture at all times.
• Breathe normally during the entire exercise.
• Perform your exercise program slowly and increase the pace gradually.
• Try to perform each exercise 8 to 12 times.
• CAUTION: If you feel any pain, stop exercising and consult your physician.

Click to Enlarge or Print

We mentioned in prior posts that we sell Stability Exercise Balls – regular stability balls, anti-burst or burst-resistant balls, and even eco-friendly stability balls.  We hope you’ll visit our online store if you need to purchase an exercise ball.

Following are just three shoulder strength training exercises that you can do with Soft-Weighted Toning Balls. For an added challenge you can do the Seated Shoulder Press on a Stability Ball (as shown).

Seated Shoulder Press and Side/Front Raises

Seated Shoulder Press

Sitting upright on a Stability Ball with feet flat on the floor, hold a Soft Weighted Ball in each hand at shoulder height.  Tighten abdominals as you press the Soft Weighted Balls straight up over your head.  Slowly lower Soft Weighted Balls back to shoulder height.  Repeat.

Side Raises

Standing with feet shoulder-width apart hold a Soft Weighted Ball in each hand down to your side.  Keeping arms straight, raise Soft Weighted Balls out to your sides until your arms are just above parallel to the floor.  Lower Soft Weighted Balls slowly back to your side.  Repeat.

Front Raises

Standing with feet shoulder-width apart, hold a Soft Weighted Ball in each hand down to your sides.  Keeping arms straight, raise Soft Weighted Balls in front of your body until your arms are just above parallel to the floor.  Lower Soft Weighted Balls slowly.  Repeat.

These exercises are showing a model using Natural Fitness Products that we carry.  Natural Fitness makes environmentally friendly yoga and fitness products, such as hemp yoga straps or phthalate-free vinyl fitness/Pilates products.

Time to work the legs with your Stability Ball!

We are doing a four-part series of exercises to work your total body with a Stability Exercise Ball.  These instructions were provided by Sunny, who manufacturers one of the types of Bust-Resistant Stability Balls we sell.  As mentioned in prior posts, we sell standard Stability Balls, Burst-Resistant Stability Balls, and Eco-Friendly Burst-Resistant Stability Balls.  If you’re looking to purchase an exercise ball, please visit our Core/Balance Page to see our entire listing.

General Instructions

• As with any exercise product or program, consult your physician before beginning.
• Be sure to warm up before each exercise.
• Follow the instructions.
• Keep your abdominal muscles contracted and maintain good posture at all times.
• Breathe normally during the entire exercise.
• Perform your exercise program slowly and increase the pace gradually.
• Try to perform each exercise 8 to 12 times.
• CAUTION: If you feel any pain, stop exercising and consult your physician.

Click Image to Enlarge or Print

Here’s a video on using a wobble board for rehab purposes. We’ve touched on some of these exercises and benefits of the wobble/balance board in a prior post, but sometimes it’s easier to understand when we see a video versus just reading instructions.

You can use a balance board as shown in this video, or a balance disc as well. Our balance board has a round base in center underneath that allows you to rotate in all directions. A balance disc works similarly, but is made of PVC and will ‘give’ in all directions versus tilting.

Following are just two back strength training exercises that you can do with Soft-Weighted Toning Balls. For an added challenge you can do this on a Stability Ball (as shown).

One-Arm Row and Pullover

One-arm Row on a Burst-Resistant Exercise Ball

Star by placing righ hand on top of a Stability Ball while holding a Soft Weighted Ball in left hand.  With feet shoulder-width apart, bend knees slightly and distribute weight evenly between right hand and feet.  Let left arm hand freeley below shoulder.  Draw up your elbow until the Soft Weighted Ball touches your rib cage.  Repeat.  Alternate arms after completing one set.

Pullover on Burst-Resistant Exercise Ball

Start in the seated position on the Stability Ball while holding a Soft Weighted Ball in each hand.  Walk feet out until the Burst-Resistant Exercise Ball is positioned at the shoulder blades and supporting your head.  Raise Soft Weighted Balls above chest.  Keeping your arms straight, lower Soft Weighted Balls Slowly behind your head until your arms are parallel to the floor.  Raise Soft Weighted Balls back over chest.  Repeat.

The model in this photo is using phthalate-free toning balls and burst-resistant stability balls by Natural Fitness Products.  We offer a variety of environmentally-friendly products by Natural Fitness and other manufacturers.  We also carry standard PVC products, too, so we hope you check out our store for all of your options.

Important precautions to take when using the Natural Fitness Soft Weighted Ball

• Use the ball over a padded surface.
• Maintain control of the ball at all times to avoid injury.
• While performing the exercises on the Natural Fitness Exercise Instruction Chart please follow the instructions carefully and be aware of your body’s limits.
• Keep body in a stable position when performing the exercises.
• Use the Natural Fitness Soft Weighted Ball in an open area,  free of interference of other equipment.
• Always inspect the ball for damages before each use. Should any damage be found, do not use.

A couple of weeks ago we shared some exercises that could be done with a Stability Exercise Ball for your core. Today we’ll add some more exercises, but these will work your glutes or buttocks.

General Instructions

• As with any exercise product or program, consult your physician before beginning.
• Be sure to warm up before each exercise.
• Follow the instructions.
• Keep your abdominal muscles contracted and maintain good posture at all times.
• Breathe normally during the entire exercise.
• Perform your exercise program slowly and increase the pace gradually.
• Try to perform each exercise 8 to 12 times.
• CAUTION: If you feel any pain, stop exercising and consult your physician.

Click to Enlarge or Print

If you do not already own a Stability Ball, and would like to purchase one, please visit our website to see the variety of exercise balls we offer.  You can purchase Stability Balls or Burst-Resistant Stability Balls at our store.  Remember, we offer an eco-friendly, phthalate-free PVC exercise ball and you’ll need to select a size right for you.  If you have any questions, please don’t hesitate to contact us (our email and phone number is available on our site).

Here are some quick exercises on how to use a Stability Exercise Ball for warming up and for core or abdominal work.  This is a versatile exercise tool that people use as part of their normal fitness routines or to help with rehab or specific training for their sport.  It is also incorporated into Yoga poses and Pilates routines as well.  It helps to activate smaller muscles and just to add some fun and change into your practice.

General Instructions

• As with any exercise product or program, consult your physician before beginning.
• Be sure to warm up before each exercise.
• Follow the instructions.
• Keep your abdominal muscles contracted and maintain good posture at all times.
• Breathe normally during the entire exercise.
• Perform your exercise program slowly and increase the pace gradually.
• Try to perform each exercise 8 to 12 times.
• CAUTION: If you feel any pain, stop exercising and consult your physician.

Click on Image to Enlarge or Print

A stability ball is known by many names, including a Pilates Ball, therapy ball, exercise ball, and many other names.  It is important to note that there are different sizes of balls.  Which size you buy is determined by your height.  Visit our site and on each product page, you’ll see that we provide sizing instructions.

RollingSands Harmony sells three different kinds of exercise balls at this time.  The first choice is to decide whether you would like a Stability Ball or a Burst-Resistant Stability Ball.  The Burst-Resistant balls are made of a special material that won’t “burst” if punctured, but would slowly deflate instead.  The second choice to make is whether you would like a phthalate-free stability ball (eco-friendly) or a standard PVC material.

Following are just two chest strength training exercises that you can do with Soft-Weighted Toning Balls.  For an added challenge you can do this on a Stability Ball (as shown).

Chest Press and Chest Fly with Toning Balls

Chest Press on Burst-Resistant Exercise Ball:

Start in the seated position on the Stability Ball while holding one soft-weighted ball in each hand.  Walk feet out until the stability ball is positioned at the shoulder blades and supporting your head.  Press the soft-weighted balls straight up over your chest by straightening arms.  Slowly lower arms back to shoulder position.  Repeat.

Chest Fly on Burst-Resistant Exercise Ball:

Start in the seated position on the Stability Ball while holding one soft-weighted ball in each hand.  Walk feet out until the exercise ball is positioned at the shoulder blades and supporting your head.  Raise soft-weighted balls above your head with arms straight.  Keep arms slightly bent and slowly lower the toning balls to your side until arms are parallel to the floor.  Raise soft-weighted balls back to top.  Repeat.

These exercises are showing a model using Natural Fitness Products that we carry.  Natural Fitness makes environmentally friendly yoga and fitness products, such as hemp yoga straps or phthalate-free vinyl fitness/Pilates products.