6 Balance Pad exercises: the special touch for balance training
Balance training is important, that’s for sure. But what many people forget is that to train your balance effectively, you need to get creative. We show you how to add variety to your training.
What is a Balance Pad?
Balance Pad is a product name belonging to the Airex company. Ultimately a Balance Pad is nothing more than a small, thick mat made of special foam.
Balance Pad alternatives
In the meantime, a whole array of cheaper alternatives to the original product have been developed. For pragmatists, other options include a thickish pillow, a rolled-up gym mat, or a foam cushion from the DIY store or anything similar. Feel free to use your creativity – different textures raise the difficulty level of the exercises.
Balance Pad – the special touch for your training
Balance training doesn’t always need equipment, that’s for sure. Simple balance exercises can be easily adapted to prevent boredom setting in. The Balance Pad is excellent for adding that special touch to your balance training.
Why is training with the Balance Pad exercises so productive?
The soft mat causes the body to also flex the small muscle groups that aren't normally used, and perfects muscle interaction. In other words, the Balance Pad enables us to train our balance and core stability even more effectively.
The best Balance Pad exercises
Move your weight onto one leg. Lift the other leg slightly and try to hold the position.
Close your eyes. Take care not to stretch your standing leg completely and to distribute even pressure over the foot.
Lean your head back and close your eyes.
Place both feet directly behind each other, so that heel and toes touch each other. Advanced level: close your eyes, lean your head back or turn it to the side.
Lying on your back, place both feet on the Balance Pad and lift your buttocks. Try to keep your neck relaxed.
Too easy? Stretch one leg towards the ceiling. Keep the pelvis stable.
Place both forearms on the Balance Pad. Both knees are in the air. Tense your stomach muscles and hold. Too easy? Then lift one leg in the air.
Slightly lift one leg backwards. Extend both arms sideways to maintain balance.
Then try to bring the upper body and the leg that is stretched back into line. The head remains an extension of the spine, looking down to the floor.
Take a big lunge backward. Stretch both arms forward so that the palms touch each other.
Then turn the upper body to one side. Gaze and upper body follow both arms, the pelvis remains stable and doesn't turn with you.
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What to note when training with a Balance Pad
- Three point stand: firmly anchor your foot with the ball of the big toe, ball of the little toe and the heel. Distribute your weight evenly over your entire foot.
- Relaxed nape: keep the nape of your neck as relaxed as possible. Maintain the head as an extension of the spine during all the exercises.
- Duration: strenuous training is permitted – a little trembling is acceptable. However, only do the exercises for as long as you feel safe.
- Safety: hold on to a railing if you feel unsafe. This way you can support yourself any time you need to.
- Effect: be sure to vary the exercises as much as possible, as this is what makes balance training effective. As soon as you get bored, try a new variation. Whether you close your eyes, look sideways or upwards – be as creative as you wish.
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