Improve balance, core strength and stability with this one underrated piece of home fitness equipment

One of my clients brought a wobble board recently and asked me about exercises to do on it.

The first balance training move I recommended she try is simply standing on it, as this alone will improve core strength and stability.

Once she’s mastered this move, I suggested she try stringing together some exercises to make a more challenging circuit—like the one I've created below.

It’s designed to improve coordination, stability and core strength with just six exercises.

The six-move workout

Perform two sets of each exercise, aiming to do each one for 20-30 seconds.

• Wobble board standing balance
• Wobble board mini squat
• Wobble board high plank hold
• Wobble board high plank mountain climbers
• Wobble board side-to-side rock
• Wobble board glute bridge

1 Wobble board standing balance

Sets: 2 Time: 20-30sec

• Stand on one edge of the board, pushing the underside down to the floor.
• Step onto the other edge of the board with your other foot and find your balance.
• Look forward and hold for 20-30 seconds.

2 Wobble board squat

Sets: 2 Time: 20-30sec

• Stand on one edge of the board, pushing the underside down to the floor.
• Step onto the other edge of the board with your other foot and find your balance.
• Push your hips back and bend your knees to perform a mini squat.

Trainer tips: You won’t go as low as you normally do during a squat until you’ve practiced this move a few times, so don’t be discouraged if your squats feel shallow to start.

3 Wobble board high plank

Sets: 2 Time: 20-30sec

• Squat down and hold onto the sides of the wobble board.
• Step your legs back into a high plank position, keeping your feet slightly wider than hip-width apart. Your body should form a straight line from shoulders to heels.

To modify: To make it less challenging, you can do this move from your knees. To make it harder, put your feet on the board and your hands on the floor.

4 Wobble board mountain climber

Sets: 2 Time: 20-30sec

• Squat down and hold onto the sides of the wobble board.
• Step your legs back into a high plank position.
• Bring your right knee towards your left elbow, then step back.
• Repeat on the other side.
• Alternate sides for 20-30 seconds.

5 Wobble board side-to-side rock

Sets: 2 Time: 20-30sec

• Squat down and hold onto the sides of the wobble board.
• Step your legs back into a high plank position.
• Once you’ve got your balance, push the board down to the left, then over to the right.

6 Wobble board glute bridge

Sets: 2 Time: 20-30sec

• Lie on your back with your knees bent and feet flat on the floor. Place the wobble board close to your heels.
• Put your feet on either side of the wobble board.
• Tilt your hips so your spine is touching the mat and engage your core.
• Squeeze your glutes as you slowly raise your hips to the ceiling.
• Hold for two seconds, then return to the starting position slowly and repeat.