Balance Exercises

Balance boards are really nothing new.  Think about the old balance beams in school or skateboarding all day with your friends.  These are basically the same exercises for developing proper posture, balance, and of course, the core.  Now, as I have stated before the core is not just your abs, it’s begins at the neck and works its way to your hips, so any type of balancing exercises you do will directly affect the core.  There are many types of balance boards out there, and some are even very easy to make on your own.  Of course one of my favorites is the Bosu ball, but will run you about a hundred dollars.  There is a small hard plastic circular disc that you can find for around twenty that works very well also.  Others have made a wood version that looks like a skateboard with no wheels and a cylinder wood piece similar to a rolling pin or schedule 20 PVC pipe with duct tape.  It might be cheaper to buy a skateboard and rolling pin, because wood versions of the balance board can run over a hundred dollars.

Exercises
Balance-Just standing and balancing is a good way for a beginner to start in order to set a benchmark for their level of balance or core strength.
Push-Up-grabbing the outer edges of the board perform a push up slowly without touching fingers to the floor.  This can also be done with feet on board and hands on floor.
Dips-Start with glutes on board and heels on the floor.  Then lower yourself away from the board performing a triceps dip while keeping your balance.
Planks-Similar to the push-up, place your toes on the board and elbows on the floor trying to hold a steady horizontal position.
Squat-Standing on the balance board, lower yourself down as far as you can without falling then stand up and repeat.
Straight Leg Deadlift-Standing on the balance board, reach down like you are going to touch your toes with your knees slightly unlocked, then in one smooth motion stand up.  Using dumbbells or a barbell will really stress the hamstrings.
Crunches-Placing the center of your back on the board, use your feet to keep steady and perform crunches or crunch ups. 
Twists-Seated on a board, using a small weight or ball, twist back and forth trying to keep your feet off of the ground.  If you cannot do that then start with both feet, then move to one, then none.

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