How to Do
How to Do Squats on a Balance Board With Rotations Using Medicine Ball
Balanced squats with rotations using medicine balls should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the balance squats with rotations using a medicine ball.
Beginning
Beginning Squats on a Balance Board
1. Begin in a balanced position, but move your feet a few inches closer to the edges (a little wider than hip-distance apart).
2. For balance, place your arms in front of you or at your sides. To help with balance, you can also hold on to the wall or a firm surface. Bend your knees slowly into a squat stance.
Movement
Squats on a Balance Board Movement
1. Start off by standing up tall on a scoreboard. Feet should be facing straight away, legs shoulder width apart, back straight, and head in a neutral position looking straight ahead.
2. Holding a medicine ball in the middle of your body with both arms at 90 degree angles, you are going to twist with your hips and extend your arms straight to the side of you.
3. Simultaneously you are going to bend your knees and squat while you extend your arms.
4. Once you extend your arms, bring them back to the starting position, stand up tall, and repeat for repetitions.
5. After completion, face the opposite way to work the other side.
Benefits
Squats on a Balance Board Benefits
Balance and coordination have improved.
Lower leg muscles, particularly the peroneals, are stronger.
Motor skills have improved.
Injury prevention is particularly important for the ankles.
Assist in injury recovery.
Posture has improved.
Exercise Aliases
Exercises With Medicine Ball, Medicine Ball Workouts.
