A balance board push up is a great exercise that can be added to any workout with relative ease. This exercise will not only strengthen the muscles in your upper body and core, but will also help in the alleviation of back pain. Once the basic balance board push up becomes too easy, decrease the number of contact points in order to give yourself an added challenge.
About the Balance Board Push up
It is important to understand what muscle groups are worked by this exercise. A balance board push up can strengthen muscles in the chest, triceps, lower back and abdominal region. These muscles will not only be strengthened and toned, but increased muscle mass will result in an increase in your metabolic rate, thereby resulting in a more rapid caloric burn. Strengthening your core will help in the prevention of back pain, a major complaint of many adults around the world.
Step 1: Position Your Body
Start by putting the balance board on a firm surface, free from any bumps or debris. Carefully lower your body to the ground, coming onto all fours with your hands placed firmly on the balance board approximately one foot apart. Make sure the fingers are spread widely apart. Carefully lift one knee off the ground, with your weight now on the toe of that foot. Take a few deep breaths. Finally, lift the opposite knee off the ground. You should now be positioned with your hands on the balance board and your toes on the ground.
Step 2: Perform the Balance Board Push up
Look down at your hands, and take a few deep breaths. As you exhale, slowly lower your body toward the ground in one even plank. Try to maintain a straight line from your feet to your head the entire time your body is moving down, being careful not to let your back sag. When your elbows are bent at approximately a 90-degree angle, push yourself back up to your starting position. Do as many repetitions as you can to fatigue. Take a short break, and do another set of balance board push ups to fatigue.
Step 3: Intensify the Balance Board Push up
There are a number of ways that you can intensify the balance board push up, but the most simple is to decrease the number of contact points. To do this, lift one foot off the ground, and hook your toe around the ankle of the other foot. Perform the push up in the same manner as described above. Be sure to perform two sets of this modified exercise, switching which foot is up on each set.