Balance Disc Exercises: Strengthening Your Core Muscles
The balance disc is also known as a Dyna disc. You can use this to do or even modify certain exercise routines. By using it, you are making the routine more challenging and new. This is specifically used by athletes and those undergoing physical rehabilitation. However, it is suggested that before you start doing balance disc workouts, you must first be able to perform the exercises without the disc.
The balance disc is an important tool used in core training. You can actually stand, sit and kneel on the balance disc. This is performed in such a way that increases difficulty on those easy exercise routines. Beginners are encouraged to do sitting exercises using the balance disc. You can eventually come up with several ways on how to use the balance disc while sitting on it.
Even when you are not literally exercising, you can still sit on the balance disc. You can place it on your chair, you can stand on it, even kneel on it. Sitting over the disc can be wobbly so you have to try different movements so as to retain your balance. Through these small continuous motions that you are making, deep core muscles are being enhanced. It is very important to maintain an upright posture when seated on the disc.
The balance disc is also very useful when you are doing lunging exercises. Performing lunges over a flat surface could be totally different when you do that over the balance disc which the surface is unstable. Doing so would require you to recruit more core muscles because of the balance needed to stabilize.
When squatting, you can also stand directly in the center of the balance disc. This would make the routine challenging compared to that when you just merely squat over a flat surface. Pushups can also be made challenging if you do it on an unstable surface.
Doing some standing exercises over the balance disc can be a bit tricky though. If you are a first-timer, you can do it by leaning first on the wall. You can do this for ten seconds. It is important that you master standing on the disc with hands placed on your hips. You need to do that first before incorporating some weight-bearing exercises. You may only proceed with free weight exercises once you are already comfortable standing on the disc.
You can do bicep curls, shoulder raises, chest flies and upright rows, while standing on the balance disc. If you would want a more of a challenging routine, you can do the exercise while standing on one foot. There are other exercises you can perform using the balance disc including core twist, planks, crunches, calf raises and many others. So, that explains why the balance disc is used in core strengthening workouts.