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Balance Boards Unveiled: Why You Need One & How to Use It!

By: Dave Samuel
Updated On: October 30, 2023

If you’re looking for a unique way to spice up your workout routine or are after a simple tool to improve your balance and coordination, you’ve come to the right place. Balance Boards offer a fun and effective means of achieving these fitness goals and much more. Not just confined to physical health, these ingenious devices can even serve as aids for mental well-being.

But like all things, Balance Boards come with their fair share of benefits and drawbacks. So, whether you’re interested in enhancing athletic performance or just need something to break the monotony of regular gym routines, navigating the world of Balance Boards needs some insight. Excited about exploring more? Sit tight – I’ll guide you every step of the way!

Here’s What You’ll Extract from This Piece

  • Crystal clear understanding of what Balance Boards are.
  • Insight into the myriad benefits that Balance Boards offer.
  • Practical knowledge about potential risks that accompany improper use.
  • Familiarity with beginner-friendly and advanced exercises using Balance Boards.
  • Tips on maintaining safety while incorporating Balance Boards into workout sessions.

Understanding Balance Boards

In its most basic form, a balance board is a device used for recreation, balance training, brain development, therapy, athletic training, and even musical training. But do we really know what it does? Let’s dive deep into what balance boards are all about.

Definition and Use

So, first things first: What exactly is a Balance Board?
Well, think of it like a seesaw that you can use anywhere, anytime. A typical balance board consists of a flat surface (usually wooden) elevated from the ground with either a cylinder or half-sphere on the underside that allows for multi-directional movement.

Now that we’ve defined what the contraption is, let’s talk about its usage:

  • Recreational Use: Balance boards can be enjoyed by people of all ages! They add an element of fun to workouts, making them more engaging.
  • Balance Training: As the name suggests, one of the primary uses for balance boards is to train our body’s equilibrium responses. This comes in handy for athletes requiring coordination, like surfers or skiers.
  • Therapy And Rehabilitation: Therapists often incorporate balance boards into injury rehabilitation programs to regain strength and joint mobility.
  • Musical Training: Surprisingly enough, some musicians use Balance Boards during their practices. The use helps them build stability & core strength – helping their stage performance overall!

Balance Boards aren’t just fitness equipment; they are versatile tools with applications spanning entertainment to health benefits! After grasping this understanding of ‘Balance Boards,’ surely your curiosity about their advantages and disadvantages must have peaked. So, let us shift gears towards exploring those next.

The Benefits of Balance Boards

The Benefits of Balance Boards

There’s so much to love about these simple yet effective tools! But for today’s discussion, I’ll divide the gains into two broad categories – physical health benefits and mental health benefits.

Physical Health Benefits

Balance boards can provide numerous benefits when it comes to your physical health:

  • Improved posture: Since these devices require you to engage your core while maintaining stability on an unstable surface, consistent use may encourage better alignment and posture.
  • Stronger Core Muscles: Speaking of engaging your core – this just may be one of the ultimate workouts for those abs!
  • Better Muscle Coordination: Regular practice will also help improve muscle cooperation; this could mean better performance in any physical activities you take part in.
  • Increased Strength & Stability: Last but certainly not least – over time, active use will lead to increased stability as well as overall strength in several key muscle groups.

Mental Health Benefits

Equally significant are the mental health perks that come with using a balance board:

  • Enhanced Focus & Concentration: Getting the hang of balancing can actually boost concentration levels as this takes consistent focus on body position at all times.
  • Stress Relief: There’s something incredibly calming about finding your center physically. This mental calmness or stress relief is yet another great reason to hop on a balance board.
  • Improved Confidence: As you become more proficient, your confidence in your physical abilities grows – this can have positive spill-overs onto other aspects of your life, too.

In the following section, we’ll learn about potential drawbacks and risks. It’s always important to be completely aware when taking on new fitness routines or tools!

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Drawbacks of Using Balance Boards

As with any other fitness equipment, balance boards come with their share of challenges. Understanding these drawbacks helps us to make wise decisions on their use and push ourselves to learn and grow safely.

Potential Injuries

Believe it or not, hopping onto a balance board without understanding the mechanics can be a recipe for disaster. Injuries can sneak up on you if you’re not cautious enough.

Here are some potential risks:

  1. Ankle Sprains and Strains: Standing on an unsteady surface puts significant stress on your ankles. If your foot rolls while trying to maintain stability, this can lead to sprained or strained tendons.
  2. Wrist Injuries: When losing balance, our first instinct is to extend our hands for support. Falling onto an outstretched hand might result in wrist sprains or fractures.
  3. Head Injuries: Falls from balance boards can cause nasty head bumps or concussions, especially if you’re not wearing appropriate safety gear.
  4. Back Injury: Improper posture during exercises could lead to undue pressure on your back leading to strains or injuries.

Remember: Any new physical activity should start slow and gradually build up intensity as our body adjusts.


Balance boards are phenomenal tools for fitness training but let’s take a look at what their limitations might be:

  1. Not for Full-Body Workouts: Balance board primarily targets core muscles; although they do require support from other body parts like legs and arms, they may not provide the comprehensive workout some people might expect.
  2. Space Constraints: Due to the nature of the movement, using balance boards requires plenty of room around each side of the user, making it not an ideal fit for small apartments
  3. Predominantly stationary: Unlike treadmills or bicycles, which simulate walking or cycling motion respectively, The exercise patterns on balance boards are more static, which might not be as stimulating for some users.
  4. Requires Higher Skill Levels: It requires a certain amount of skills to balance on the board without falling, which could be a steep learning curve for some beginners.

Pro tip: Combining your balance board exercises with other workout styles can help give your body a wholesome workout and overcome these limitations effectively.

Also Read: Balance Board Training Expert Tips to Unleash Your Potential

Essential Balance Board Exercises

Whether you’re just beginning or are an experienced balance board user, here are some beneficial exercises to try out. Remember always to start slow and maintain focus on the task at hand.

For Beginners

Starting to use balance boards might feel like a challenge initially. Here are some simple exercises I would recommend, which should help ease into mastering the art of using balance boards:

  1. Basic Balancing: Stand straight on the balancing board with feet shoulder-width apart. Sway a little from side to side, forward and backward, just until you get used to balancing yourself on the wobbly surface.
  2. Squats: After getting comfortable with basic balancing, try performing squats while maintaining your balance on the board.
  3. Toe and Heel Raises: Once you can squat without losing your balance, mix things up by attempting toe and heel raises.
  4. Single-Leg Balance: As your confidence grows using the balance board, challenge yourself by standing on one leg at a time.

Remember to take it slow in the beginning stages, as patience is key when learning new exercise routines.

Advanced Exercises

For those accustomed to exercising regularly with balance boards, perhaps seeking to up their fitness game further or introduce variety into their routine – these advanced-level workouts might prove useful:

  1. Plank Holds: To take things up a notch after mastering single-leg standing balances, attempt planks while maintaining stability on your balancing board.
  2. Push-Ups: A true test of both strength and steadiness – push-ups using a balance board can add an entirely new dimension to this common exercise.
  3. Mountain Climbers: Engage multiple muscle groups simultaneously. push your limits further by trying out mountain climbers whilst balanced atop your board.
  4. Yoga Poses: Combining yoga poses with a balancing board leads not only towards enhancing physical strength and endurance but also aids in achieving greater mental mindfulness.

In both cases – for beginners as well as advanced users, remember to start slow, maintain focus, and try not to push beyond your limits right away. Safety should always be a priority when exercising, especially when using equipment such as balance boards.

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Safety Tips While Using Balance Boards

Safety Tips While Using Balance Boards

Using Balance Boards can seem a little tricky at first. But with the right technique and safety precautions, you can effectively perform exercises and enjoy their numerous benefits. Let’s understand how to avoid unnecessary injuries by maintaining a proper position while using balance boards and discussing other important safeguards.


When we’re speaking about positioning on balance boards, it’s not just your feet but also your head, torso, and arms that play a crucial role. Here are some tips to maintain an ideal posture:

  • Start Simple: As a beginner, place the balance board on the floor without using any support or added challenges like rollers. Stand on the board, keeping your feet shoulder-width apart.
  • Keep Your Head Straight: Your focus should be straight ahead in the line of sight. Avoid looking down; this helps in maintaining stability.
  • Align Your Body Properly: Keep your body aligned from head to toe in a straight line while standing upright on the board.
  • Active Arm Movement: Free arm movements help in maintaining equilibrium while preventing from toppling over suddenly.


Balance boards really challenge our bodies’ skill sets when performing exercises. However, simple precautions can help prevent possible accidents or mishaps:

  • Start Slowly: Overexcitement may lead to injuries! For beginners, use balance boards for short periods initially rather than lengthy workouts.
  • Comfortable Footwear: It sounds obvious, but make sure you’re wearing comfortable shoes with lots of grip- avoiding slippery socks or barefoot exercising if possible!
  • Ideal Surrounding Area: Keep surroundings clear of hard objects that might cause injury if you were to fall off.
  • Use Handrails If Needed: To start with, keep something sturdy nearby like handrail bars or wall if extra support is needed until confidence builds up.

Remember, precaution is always better than cure! Following these guidelines can make balance boards a fun and safe fitness exercise to improve coordination, flexibility, and overall wellness. Pro tip: Always consult with a proper instructor or trainer before trying out anything new in the fitness sphere.


How often should I exercise with my balance board?

Ideally, look to incorporate balance board exercises into your routine 2-3 times a week. Consistency is key with this unique form of exercise.

Are all types of balance boards safe for my children?

Yes, but it’s best to choose age-appropriate boards and always supervise their use. Make sure the area around the board is clear to prevent injuries.

Can seniors use a balance board safely?

Absolutely! Balance boards can help seniors maintain and improve their balance and coordination. But, as always, it’s best to consult a healthcare professional before starting any new workout regimen.

Is it necessary to have professional guidance when starting with my first few sessions on the balance board?

It’s not strictly necessary, but having professional guidance can certainly be helpful when you’re getting started. A trainer or physical therapist can help ensure you’re using the correct form and prevent potential injuries.


Having taken a detailed journey into the world of Balance Boards, it’s evident that their benefits outweigh the drawbacks. The comprehensive mental and physical health advantages clearly speak for themselves. However, its usage should always be balanced with caution to avoid potential injuries and acknowledge its limitations. The range of exercises allows users at all levels to incorporate balance boards into their fitness routines, provided safety guidelines are strictly adhered to.

Key Takeaway Points:

  • Balance Boards significantly enhance both physical and mental health.
  • It’s crucial to maintain proper positioning during Balance Board exercises.
  • Despite a few limitations and the risk of potential injuries, balance boards remain an outstanding fitness tool.
  • Both beginners and advanced users have numerous exercise options with Balance Boards.

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